How Much Protein To Eat At Breakfast To Burn Fat and Build Muscle
Protein is the body’s basic building block. It is integral to the growth of muscles, hair, nails, skin and other tissues. Protein is made from amino acids, when linked together in different formats they make specific proteins. Of the 20 amino acids, 8 are derived exclusively from food sources.
Protein is necessary for the normal functioning of the human body, assisting in the performance of a wide range of functions. Protein is vital for the repair and restoration of our muscles, which is needed following exercise, or after an injury. Some proteins help rebuild cells. Others transport nutrients. The body’s enzymes are all proteins, and they make chemical reactions throughout the body. The protein hemoglobin, carries oxygen to cells throughout the body.
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Much of the body’s protein must be consumed from food sources. High protein foods are those containing the most complete proteins and therefore the best sources, such as red meat. Medium protein foods are considered incomplete proteins, containing 6 to 14 percent protein. They must be combined with other proteins to form a complete protein. This includes foods such as wheat, oats, rice, millet and barley. The low protein foods include fruit, juices and some vegetables. They contain even less protein than the medium protein foods, in the 5 percent or less range.
The average protein requirement an American adult should consume is as follows:
- 0.8 g/kg/day which is the equivalent of 0.4 g/lb/day
Athletes tend to have greater daily protein requirements, and it varies according to their training and exercise regiments:
- Strength training = 1.4 to 1.8 g/kg/day or 0.6 to 0.8 g/lb/day
- Runners & endurance training = 1.2 to 1.4 g/kg/day or 0.5 to 0.6 g/lb/day
- Overall Athlete Range = 1.0 to 1.8 g/kg/day or 0.4 to 0.8 g/lb/day
Where: g = gram, kg = kilogram, lb = pound
The National Academies of Sciences, Engineering, Medicine, Institute of Medicine, in September 5, 2002 reaffirmed the recommended levels of protein intake as 0.8 g/kg of body weight for adults and higher for pregnant women. The Food and Nutrition Board’s 5th report indicated that adults should receive 10 to 35 % of calories from protein. Of course that rate is for normal circumstances, for the average American or Canadian.