In the summertime, everyone's thoughts turn to the outdoors. We want to get out in the sun and have some fun. Some people do exercise outdoors, such as running, walking, and biking, all year long ...View Article
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Posted on 08-25-2016
Protein is a vital nutrient for so many things in our body! Most commonly, people associate protein as being used for building, feeding and maintaining muscle tissue, but it is also a vital building block for building bones, skin, cartilage and blood. Protein is also a building block for many enzymes, and hormones, as well as a symbiotic part of how we process certain vitamins and minerals. However, the average diet falls drastically short on eating the amounts of protein that are essential to maintain a healthy and optimally functioning body system.
Recommendations for how much protein you need in a day mainly over around 0.8-1 gram of protein per kilogram of weight, so roughly 0.5 grams per pound of weight. Yet in talking with many patients over time, so many of them don't even come close to getting to that number, and that includes men, women and children.
For those that are more active, this will increase depending on activity, and your health goals. If you are looking to add muscle mass, increasing up to 1 gram per pound of body weight may be needed. If you are looking to stay lean, and help maintain and support lean muscle mass, 0.7-0.8 grams per pound of body weight may be sought.
Women who are pregnant and/or nursing also need increased protein, 10-20 grams more than the average bear, to help support milk production! Kids need protein to help with proper growth and development.
Protein can come from a vast variety of foods, from meats, to nuts and seeds, and more! Below is a link to a page listing 50 healthy snacks that are high in protein. Not all recipes are for everyone, but there will surely be a few on there that you will enjoy, and maybe a few that you would love to try. Comment below with your favorite protein snack!
Yours In Health,
Dr. Phil Afghani
photo credit - wwwfivescience.com
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