How much protein do you need when you are exercising regularly?
The equation is easy:
.8 gm/kg body weight for the light to moderate exerciser (most of us)
1.2 gm/kg body weight for the heavy duty exerciser (power lifting, extreme sports training)
Here are things to remember:
1kg = 2.2 pounds
So, if you weigh 150 pounds you need to divide by 2.2 to get kg
150 pounds = 68.18 kg
68. 18 kg x .8 gm = 54.54 gm protein per day or 218 calories from protein or about 10% of your overall calories based on a 2000 calorie per day intake.
If you are working out really hard – as I know some brides do before their weddings, then you will want to kick up your protein intake a bit to accommodate your muscle growth or to shield against muscle loss.
150lbs = 68.18 kg
68.18 kg x 1.2gm = 81.8 gm protein per day. This is a big jump as it accounts for a difference of 27.8 grams or 111.2 calories (4 calories per gm carbohydrate and protein, 9 per gm fat, 7 per gm alcohol) for a total of 327 calories of protein per day.
Most Americans get more protein than they need, and you can see why. It’s easy to go over what our bodies need.
Nutrition: Is eating a low-carb diet good for you? No. Carbohydrate foods, like whole grains, fruits, and starchy vegetables (such as squash and potatoes) all contain a whole host of essential nutrients. Processed carbs, like refined white sugar, white bread, and white rice, have been stripped of many of these essential nutrients and contain just carbohydrate. Granted, this carbohydrate is good fuel for the body and brain, however, eating these whole grain brown counterparts instead (like whole wheat bread and brown rice), is a healthier choice because these foods have not been stripped of essential nutrients and fiber.
Fitness: After vigorous aerobic exercise it is important to take 10 minutes or so to cool down gradually. Do not stop abruptly. For example, after a long run or jog, walk around and keep moving, rather than just stopping.
Cooling down properly (moving around) redistributes the blood that may have pooled in the extremities when you end your workout, and it prevents muscle stiffness because it allows the metabolic wastes to be worked out of your muscles.
Packaged and boxed convenience foods have often been so processed that they are void of essential nutrients. They are also very high in salt and preservatives. Sacrificing a few extra hours per week to prepare wholesome meals can often pay back dividends in the long run. High-salt meals may lead to future problems like high blood pressure, which is often treated with a life-long prescription of medication. Pay now or pay later?
Speaking of blood pressure…..make sure you do not hold your breath while you are lifting weights. It can make your blood pressure sky rocket. Don’t worry too much about your breathing pattern; (if you wish to focus on it think about blowing the weights away from you) rather just remember to breath!
