Sunday, October 22, 2006 Paquiao: The importance of protein By Calixto S. Paquiao Fitness & you
Many of us do not know how much protein we need to eat every day.
Because of this lack of knowledge, many people suffer diseases, like kidney trouble, high blood pressure and even heart problems.
The minimum daily protein requirement that an adult needs so as to maintain optimum growth and good health is 0.8 grams per kilogram of average body weight for height.
Medical authorities, on the other hand, recommend about twice that, or 0.45 grams of protein per day for each pound of body weight.
So to figure out your requirements, simply divide your weight by two; the resulting figure will be the grams of protein you need to eat every day. For example, if you’re a healthy woman who weighs 140 pounds, you are required to take in about 70 grams of protein every day.
Of course protein requirements differ according to one’s nutritional status, body size and activity level. In general, about 15-20 percent of your daily intake of calories should consist of protein.
Vegetarians
Many vegetarians know they have a problem with meeting their need for protein and amino acids without eating meat, fish or poultry.
Vegetarians can still meet their need for protein, but must be particularly careful about the food they choose. For the body to properly synthesize protein, all the essential amino acids must be present at the same time and in the proper proportions because if just one essential amino acid is low or missing, protein synthesis will fall to a very low level or stop altogether.
One solution to meet the need for protein is to design your diet. If you combine beans with corn, nuts, rice, seeds or wheat for instance, you’ll be meeting your protein requirement. If your diet allows you to eat eggs, you’ll find it easy to meet your protein needs. Eggs are rich in high quality protein, and although it is high in cholesterol, it is packed with other nutrients as well.
Soy products such as soybeans and tofu are complete plant proteins that have all the benefits of red meat, but without the animal fat that can be dangerous to health if eaten in excess.
About exercise
Many people I know never seem to have the discipline to keep their exercise program. Many quit and get bored with their exercise regimens. One way of overcoming these feelings is to always think about the benefits exercise can provide your body. Also remember these three words for a healthy life: balance, structure and satisfaction.
First, balance your energy. This means that you must believe that you have to devote your life to getting and staying in shape; that exercise should fit into your life in a natural, balanced way. For instance, exercise is not an all-or-nothing proposition. You may think that you must run every single morning or join aerobics class at the gym. I know that if you can’t manage these demands, you’re most likely to give up. But you must fight and not give up. It’s the only way to fight disease, like heart attack and other dreadful kinds of diseases. There’s no other way to fight back, other than by staying fit. Try overcoming laziness.
You must always think that the ultimate goal is to make exercise a habit, rather than an occasional, dreaded assignment. You must schedule a convenient time and place to exercise and stick to it no matter busy you are.
Finally, you need to find activities that stimulate and satisfy you. Perhaps the most important element in the design of your exercise program is to choose activities you will enjoy over time. I vary my exercise program. Sometimes, I do circuit weight training; while at other times, I do some bodybuilding. But all throughout my training I never forget to do cardiovascular exercises, like jogging or sprinting.
In conclusion, I still believe that any exercise done on a regular basis will boost energy levels and improve general health.
