5
Mar
2010
How much protein do I need?
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If you are healthy, have no stress, are not exercising and not depressed.
The least amount of protein your need according to the Recommend Daily Allowance is .6 to .8 gm per kilogram of your weight. So divide your weight by 2.2 and multiply by .6 to get the min amount of protein you need a day.
To simplify : weight / 2.2 = ? then multiply by .6
If you weigh 150 lbs you need about 41 gms of protein a day minimum!
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If you are healthy, have no stress in your life, are not depressed and are an adolescent.
To simplify : weight / 2.2 = ? then multiply by1.2
If you weigh 150 lbs you need about 82 gms of protein a day minimum!
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If you are losing weight using diet and moderate exercise.
To simplify : weight / 2.2 = ? then multiply by 1.5 min.
This is so you will lose fat not muscle, and to help stop the shakes after exercise.
If you weigh 150 lbs you need about 102 gms of protein a day.
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If you are muscle building with heavy exercise.
To simplify : weight / 2.2 = ? then multiply by 2.5 min.
This is needed to repair stressed muscles, so you will build muscle and not just gain fat, and to help stop the shakes after exercise!!
If you weigh 150 lbs you need about 107.5 gms of protein a day.
How much food makes a gram of protein?
- One ounce of top sirloin steak, broiled has 8.6 gms of protein but it is not a complete protein, it lacks one of the essential amino acids, Isoleucine!
- You could to add a salad with a dressing, since most dressings are high in Isoleucine and you would then have all the essential amino acids necessary to make a complete protein.
What can you do to make sure you get all the proteins you need.. Add a protein shake to your diet! So simple, but most people don't know how important proteins are until they are forced to go to a gym and there they get clued in by a helpful trainer.
One scoop of protein powder in water can give you 22 gms of a complete protein! (If you use Milk you get even more)
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