Monday, July 29, 2013

Basic Nutrients: Proteins

First things first, make sure you are getting a well balanced diet that includes proteins, fat, and carbohydrates. When choosing foods, choose sensibly. Food choices should be low in saturated fat and cholesterol but moderate in total fat. Additionally, food and drinks should be low in sugar and salt. Lastly, if you drink alcoholic beverages, do so in moderation. For today, let's get started with proteins. 

Proteins-  Protein functions as an immune function from bacteria and viruses, fluid balance in the body, transport of lipoproteins and other carrier molecules. Even though they help the body in these ways, many people only see protein as the "muscle nutrient". There seems to be a misconception swirling around that the more you work out, the more protein your body needs to build muscle. Well, unfortunately, that myth is false. The only way to build muscle is by resistance based strength training For adults, the Recommended Daily Allowance (RDA) is .08g of protein per kilogram of body weight. Unless you are under extreme physical stress, have recently suffered from an injury, AND are completing an intense weight-training regimen then there is no need to get any more protein in your body than the RDA allows. Intense weight training means that you are a female body builder who is bodybuilding-and not just exercising-then leave the extra protein shakes at home.
  • Ex. body weight of 130 lbs. =59kg so a woman this size should aim to get 47.2g of protein in their diet per day. Do athletes need more protein? Most exercisers do not, they just need more calories, and more water. Protein does not build muscle, only exercising does that.
Health Effects of Too Much Protein- unfortunately  this category is not talked about since everyone in the world seems to believe that more protein you consume, the better.
  • Heart disease from animal protein intakes, cancer, and acceleration of kidney disease are all negative effects of high protein diets
  • Red meat (beef and pork) may harm the liver while white meats such as chicken and fish may protect the liver
  • Eating just 4 oz. of red meat a day  causes 2.5 more deaths from liver disease and 75% more liver cancer than 4oz a week meat eaters
  • Red meat causes 3.5 times more chronic liver disease deaths due to an increased level of saturated fats in the diet
  • Extra protein in the diet causes fat gain--not muscle gain
  • Sources of protein including red meat, chicken, fish,
    chick peas, peanuts, legumes, and nuts
  • There is an unknown impact that whey proteins have on kidney functions
Alternate Sources of Protein- while meat is heralded as the one and only way to get protein in your diet, many other sources provide the same-but not all- the key nutrients that meat provides. 
  • Dairy, good source of protein plus the critical component of calcium
  • Whole grains
  • Legumes, seeds, nuts, soy products, tofu, and eggs
-Eating Clean in College

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