In case you missed it in my post this past Friday, I did something pretty big last week. I finally ordered my materials to study to become a Fitness Nutrition Specialist! I’ve been looking through the material since then and cannot wait to dive in to further develop the knowledge I have gained over my years of personal study and experience.
The study will cover so many important topics, such as achieving a balanced diet for various fitness goals and how to properly supply your body with what it needs. One of those things we need to make sure to have in our diets?
If you guessed PROTEIN, you would be correct. We need protein!!! So essential, yet so easy to skimp on.
I was selected through Glam Media to participate in a “Protein Is Power” campaign from Muscle Milk. Over the next couple of weeks, I will be trying out varieties of the Muscle Milk Protein Nutrition Shake following my workouts. I will do a variety of my regular training…along with some fun circuits from trainer Jen Cohen…then drink the nutrition shakes to help with workout recovery and to get ample protein in my day. I actually used to drink Muscle Milk a lot when training for fitness competitions. It will be fun to bring it back. I can’t wait to share it with all of you.
In the meantime, though, let’s talk PROTEIN! More importantly – what it does for your body and how much should you generally aim to get in a balanced diet?
Why worry about eating enough protein?
- Amino acids are what make-up protein. Our body cannot naturally create many of these amino acids, which therefore requires we get them through our food intake. Proper nutrition and consumption of protein helps ensure we have all the amino acids required by our bodies.
- The body needs protein to perform numerous vital functions:to create enzymes, to act as chemical messengers (hormones) for the body, to help immunity by helping build antibodies, as a source of energy, and also to repair and rebuild tissues such as muscle.
- The breakdown of the protein in the digestive tract takes more “work” from the body, which helps increase satiety in meals. In other words, you can feel full when eating protein in a meal or snack.
What is enough? How much to eat?
- The recommended daily allowance for protein consumption is 0.8 grams of protein per kilogram of body weight. For a 140 pound person, that would equate to 45-50 grams of protein.
- Those involved in heavier training or endurance type training, may need higher amounts. A protein consumption of 1.4 to 2.0 grams of protein per kilogram of body weight is a general recommendation for those with more intense physical activity.
- In general, protein will allot for 10%-30% of calories consumed in a balanced diet.
In other words, make sure you fit in some protein regularly! My personal favorites are eggs, beans, the occasional serving of red meat, dairy, and protein supplements.
Your Turn – Do you think you get enough protein? What’s your favorite way to get protein in your diet?
Muscle Milk® is an ideal blend of protein, fats, good carbohydrates and 20 vitamins and minerals to provide sustained energy, spur lean muscle growth and help provide recovery after tough days.
Disclosure: Compensation was provided by Muscle Milk via Glam Media. The opinions expressed herein are those of the author and are not indicative of the opinions or positions of Muscle Milk.