3 Common Mistakes Protein Consumption
To maintain weight and health, you always prioritize complex carbohydrates such as whole grains and black rice , You also regularly eat a variety of vegetables and fruit every day. Then, what about protein? Already enough that your protein intake everyday?
On average adult women need 40-50 grams of protein each day. Protein is useful to build up the body's cells and muscle tissue. The good news, according to nutrition experts twin and writers book The Nutrition Twins Veggie Cure, Tammy Lakatos Shames and Lyssie Lakatos, rare women who have difficulties in meeting these recommendations.
But the problem, the need for protein is right for each person is different. Women with active lifestyles require more protein than the less active. Age also affect the amount of your protein needs.
This is where many people often make mistakes, even among those who in the matter smart food choices. Here are three of the most common mistakes in an effort to meet the recommended amount of protein intake.
1. Do not know the count
The woman weighing 58 kg requires about 46 grams of protein each day. A total of 85 grams of chicken breast contains about 26 grams of protein. You simply add half portion again and you protein daily needs are met.
But if you weigh more than that or you super active, your protein needs are also increasing. Calculating exactly how much of your daily protein needs, is easy.
Your weight (in kilograms) multiplied by 0.8 if you are less active lifestyle, multiplied by 1.3 if you are an active or are pregnant and multiplied by 1.8 if you include people who are very active , Very active on this example is your exercise routine every day for at least an hour.
"You are often exercising, in constant damage 'muscle tissue. You need protein to build back better," said Lakatos .
2. You just rely on one source
Each type of protein has a different function. Protein from milk serves to assist the contraction of muscles and your bones.
According to Lakatos, more efficient animal protein used by the body because they contain complete amino acid. While protein beans have antioxidant substances who does not owned other protein sources.
Therefore, you are encouraged to meet protein needs not just of one or two types of food alone.
Eat a variety of sources protein, changing every day so that the nutrients your body needs, fulfilled.
3. You do not intake of protein after exercise
You know that you need a replacement energy from carbohydrates after exercise. But, you know that protein also important to diasup after the exercise session is over?
"When exercising, muscle fibers are torn and broken apart. To repair damaged tissue, you need protein and carbohydrates," says twin nutrition expert.
Of course, that's easier said than done, especially if your appetite has been lost due to too tired. If such situation, you should drink a protein drink with fruit.
Or, better yet, try 2 protein-carb more natural, like Greek yogurt sprinkled with pistachio nuts, or a boiled egg with a piece of fruit.
Eat protein at the latest 30 minutes after exercise. However, the sooner the better.
Because, in the first 30 minutes after exercise, your body is still very receptive. After that, it would be difficult to repair muscle tissue. After two hours? Your chance to get a good muscle, really will be lost.
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