High Protein Diet
If you are wondering what a high protein diet can do for you, then read on. There is a cap on how little or how much protein is enough in a daily diet.
The recommendation from The USDA Food Guide Pyramid is an adult should get two to three servings of a meat product and two to three servings of milk products everyday. It is important to keep your intake of fat very low. When eating meat, it is important to keep the serving size of meat to only 3 or 4 ounces. The size is generally compared to the size of a deck of cards. Get in one cup of milk a day and eat two ounces of cheese a day. These are the essentials to keeping your body healthy.
Recommended Protein Intake
You may be wondering how much protein does your body need? Not to worry, most people who live in 1st and 2nd world countries get their fair share of protein. Most get too much protein in their diet. Too little protein or too much protein is never good. An average adult only needs 8 grams of protein per 20 pounds or 9.1 kilos of body weight. If you calculate this out, it comes in around 45 to 70 grams of protein daily for most adult females and males. Yet if you really sit down and look at how much protein you take in on a daily basis, many will consume twice as much.
The foundation and building block for the body is Protein. For the muscles, this is the main component and is essential for the creation of cells. Your immune system is closely tied to protein. A weak immune system could be treated with a simple increase in low carb protein. If you are susceptible to allergies, infection, and disease, then you may have a protein deficiency. If you are going into the hospital for an kind of surgery, a wound, or burn, protein will aid in the quick repair of tissue. It is essential in the healing process.
The saying, “An apple a day helps keep the doctor away” is only half true. Our bodies need much more than just an apple. We need a variety of foods each day to stay healthy. Meat is the most common form of protein intake. Yet milk and egg whites are also rich in good proteins. Egg whites is recommended to have the most complete proteins and a favorite with body builders. Along with good protein there are bad fats. To reduce the intake of these bad fats it is recommended to remove the yoke from your meal and only eat the egg whites. Buy meat that is lean and low in fat content. Food preparation should include only oils low in fat or try baking, broiling, barbecuing, or boiling your meats. This will provide a tasty meal without the extra fats that can cause damage to your body.
Protein For Vegetarians
For those that are Vegans or Vegetarians do not worry, you can also get adequate protein in your diet. Beans and lentils as well as a variety of vegetables and grains are high in protein. Mixing beans with other vegetables and grains will easily complete an adequate protein daily intake. Yet, for body builders, meat provides a few more benefits that cannot be found in any other food. Meat provides natural Creatine. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps to supply energy to muscle.
If you are eating a lot of protein, then your body is going to need a lot of calcium to keep up with your intake. One bad side effect of eating too much protein is bone weakening.
Why Does Protein Cause Bone Weakening?
Bone strength and even bone loss is tied to calcium. A lack of calcium means weak bones. When you intake too much protein, your body responses by increasing urination. Along with removing the waste from your body, it also removes badly needed calcium. So essentially you are urinating all your calcium away. At this point you need to increase your levels of calcium. Yet too much calcium can cause other problems for the body. Your best bet is too balance out your diet and only ingest the recommended intake of protein, unless otherwise recommended by your doctor or trainer.
For those that are body building, training to tone your body, very active or play a lot of sports, you may need a more protein. Supplements tend to provide a very high concentration of proteins that are targeted for a certain activity. They provide a protein benefit that is hard to achieve when eating just foods. Whey proteins were made for such a thing. Many of todays proteins mix in the right amount of calcium to keep your body in balance.
Low protein is dangerous to our health as it can lead to high deficiency that is not too good for the system, with out the normal protein in the body it will very difficult for some one to survive because lack of calcium alone will make one weak and very tired
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Although there are some recommended quantities of foods and proteins suggested by the nutritionist, the daily intake also depends of one’s metabolism and way of life. Someone who is very active, practices sport or works out will need a lot more proteins than a sedentary person. For body builders, proteins are crucial for developing muscle mass and they usually get it in concentrated form else they should eat huge amounts of meat and diary products.
Loved all the info in this hub! My boyfriend is trying to build muscle tone, and needs to take in more protein, but can’t eat anything with whey, and now I have some more options to try on him!
Good that you included details on the many forms of protein. I like the poll too, makes this hub fun and now I am curious to see the outcome. C.S.