Boxing Blog

    Tip Tuesday – Why you need to consume Protein!

    Why it’s important to consume Protein.

    Consuming protein is essential for good health as protein is the building block of your muscles, bones, cartilage, skin and blood in your body.  It is an important component of every cell in your body.  Your body uses protein to build and also repair tissues.  You also use protein to make enzymes, hormones and other chemicals in your body. Eating adequate amounts of protein helps you build your muscle mass and helps with muscle growth especially when you do strength training.  If you keep your protein intake high it can also help prevent muscle loss. However if we eat more protein than we need, the excess protein will be broken down and used for energy. This can then lead to weight gain over time, especially if you have consumed too many calories while trying to increase your protein intake.

    The amount of protein you need in your diet depends on a number of factors such as your weight, age and health.  The recommended dietary intake (RDI) for protein is:

    – 0.75g/kg for adult women

    – 0.84g/kg for adult men

    This amount of protein is the amount you need to meet your basic nutritional requirements.  The most effective way of consuming protein is to eat small amounts at every meal.

    Some sources of protein include:

    – lean meat, poultry and fish

    – eggs

    – dairy products like milk, yoghurt and cheese

    – seeds and nuts

    – beans and legumes

    –  soy products

    – protein shakes

    The best time to consume protein for it to have the maximum effect is straight after exercising (either strength training or aerobic training).




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