Healthy Eating Tip - Corporate Fitness Works
Healthy Eating Tip Protein Consumption, How Much is Too Much? The Power of Protein: Protein is one of the three macronutrients that our bodies need to function properly. In combination with carbohydrates and fats, it creates a balanced diet. Consuming high quality protein is essential for growth and repair in the body, specifically in muscle. It is important to take in protein before and after a workout. Protein can be found in animal products such as fish, eggs, lean meats, and dairy, as well as plant products like legumes, nuts, and whole grains. The current recommendation for daily protein intake in adults is 0.8 grams per kilogram of body weight. For example, a 150 pound individual should be taking in about 55 grams of protein per day. Alternatively, protein should be 10-35% of your daily caloric intake.
How Much is Too Much? Depending on activity level, protein needs can differ person to person. Athletes will require more protein, and sedentary individuals will require less. However, there is no population that benefits from over-consumption of protein. Although nutritional supplement companies tend to push high protein diets, there is no evidence to support the overuse of protein. Taking in too much protein is useless and can actually be harmful to the body. Excess protein in the diet can cause unwanted weight gain, bone disorders, and increased cancer risk. Be aware of your protein consumption and stay within the recommended range for your body weight.
Tips: • Focus on quality, not quantity. Consume high quality proteins throughout the day and space out your meals and snacks for optimal digestion. Remember to take in protein shortly before and soon after a workout. • Unless you struggle to consume the recommended amount of protein, get your protein from high quality sources like animal and plant products as opposed to supplements. • Instead of overloading on only protein post-workout, take in a combination of carbohydrates and protein. This will help your body rebuild your muscle and replenish your energy! Ioannis Delimaris, “Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults,” ISRN Nutrition, vol. 2013, Article ID 126929, 6 pages, 2013. doi:10.5402/2013/126929
From Corporate Fitness Works Team Leader, Keriann Hill Corporate Fitness Works, Inc.
How Much is Too Much? Depending on activity level, protein needs can differ person to person. Athletes will require more protein, and sedentary individuals will require less. However, there is no population that benefits from over-consumption of protein. Although nutritional supplement companies tend to push high protein diets, there is no evidence to support the overuse of protein. Taking in too much protein is useless and can actually be harmful to the body. Excess protein in the diet can cause unwanted weight gain, bone disorders, and increased cancer risk. Be aware of your protein consumption and stay within the recommended range for your body weight.
Tips: • Focus on quality, not quantity. Consume high quality proteins throughout the day and space out your meals and snacks for optimal digestion. Remember to take in protein shortly before and soon after a workout. • Unless you struggle to consume the recommended amount of protein, get your protein from high quality sources like animal and plant products as opposed to supplements. • Instead of overloading on only protein post-workout, take in a combination of carbohydrates and protein. This will help your body rebuild your muscle and replenish your energy! Ioannis Delimaris, “Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults,” ISRN Nutrition, vol. 2013, Article ID 126929, 6 pages, 2013. doi:10.5402/2013/126929
From Corporate Fitness Works Team Leader, Keriann Hill Corporate Fitness Works, Inc.
