Protein is one of the basic building blocks of the human body. Protein is a compound made of amino acids that contain nitrogen, hydrogen, carbon, and oxygen. It is one of the three main macronutrients for the body (carbohydrates and fats being the others).
Protein makes up about 16% of the human body’s total weight:
• Hair, skin, nails, muscle, and connective tissue are mainly made up of protein.
• Protein plays a major role in all of the cells and most of the fluids in our bodies.
• DNA, neurotransmitters, hormones, and enzymes are also made up of protein.
• Our bodies are good at “recycling” protein, we use up protein constantly, so it is important to continually replace it.
What are proteins made of?
Proteins are made up of smaller units called amino acids. Scientist have found 22 amino acids that are very important to our health. Out of those 22, 13 of them our bodies can produce. The other 9 amino acids however, we need to get through protein-rich foods. These 9 amino acids are also called our essential amino acids because it is important to get them through the foods we eat.
How much protein do we need?
Adults should be consuming .37 x body weight (lbs.). So if you weigh 200 lbs. you should be eating at least 74 grams of protein (according to the standard method used by nutritionist). Remember protein has calories and any access calories can go to storage.
Do I need more protein if I exercise?
This all depends! If you are not getting the recommended dietary consumption (.37 x your body weight in pounds) then yes you need to consume more protein. If you are getting the daily recommendation then you shouldn’t need to consume additional protein, unless you participate in high intense exercise 7 or more times a week.
Do I need more protein if I am an athlete?
• Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day (your body weight in lbs. / by 2.2 lbs. * 1.4 grams = suggested protein for strength athlete). So a 200 lb. strength athlete should eat about 127 grams of protein.
• Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day (your body weight in lbs. / by 2.2 lbs. * by 1.2 grams = suggested protein for endurance athlete). So a 150 lb. endurance athlete should eat about 81 grams of protein.
If we don't see progress, we get discouraged. In fitness, we want to see it right away! We want the fat to melt away in just a few short workouts and when we don't see it, we get frustrated. How do we progress in weight loss? Simple! We burn more calories then we consume.
How much do we want to lose a week?
If it is 1 lb of fat then we have to burn an additional 500 calories a day to lose it. So if you eat 2,000 calories you need to burn 2,500 calories for 7 days to lose 1 lb of body fat. We do this through strength training to increase the metabolism and cardio to burn whatever is left in our fuel tank. Now, if we eat 2,000 calories and we burn 2,000 calories we maintain body weight. If we eat 2,000 calories and burn 2,001 calories it will take us at least 3,5000 days to lose 1 lb of fat. So, if you want quick results and you want to see progress then you need to Exercise Your Little Heart Out!
Make Fitness Numero Uno
Plan your fitness sessions into your daily schedule and stick with them. Consistency is crucial to building a better body.
Vary Your Fitness Routine
When you do the same workout each day, your body adjusts and you stop making gains. Keep your metabolism and your muscles guessing by altering your fitness routine on a daily basis. Make it a goal to try a completely new exercise each week. This will also help to prevent boredom. You can also hire me as your personal trainer : )
Try Other Forms of Exercise
Karate, Hapkido, Triathlons, Marathons, Boxing, Pilates, Yoga, and Sports are all forms of exercise. Don't be afraid to experiment and find what works for you.
Add Up Your Small Activity
Make small fitness gains throughout the day. Use the stairs instead of the elevator, walk on your lunch break instead of ordering in, and park farther away in the parking lot. Developing small physical activites throughout the day can add up to major calorie burns throughout the day (remember the key is to burn as many calories as you can...burn baby burn!)
Enhance Personal Training & Athletic Performance, Inc.
Enhance works with clients to establish and accomplish fitness goals on all levels, from weight loss to athletic performance. General goals include losing body fat, increasing lean muscle mass, increasing range of motion, decreasing muscle fatigue, and weight management. All training is custom fit to the client and their specific goals.
Start your fitness program and start seeing results!
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