Knights Eat Protein, Here is How Much

#health #Knights #food #protein

“Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that’s 200–700 calories from protein, or 50–175 grams. The recommended dietary allowance to prevent deficiency for an average sedentary adult is 0.8 grams per kilogram of body weight”–Paul Ebeling

Protein is a part of every cell in our body. The 21 amino acids that make up protein are necessary for the repair, maintenance and building of muscle tissue. As a Knight, fitness enthusiast, athlete, bodybuilder or someone who trains with weights, you should be aware of your need for, and the importance of protein.

The Big Q: How much protein do you need?

The Big A: The most widely cited Dietary Reference Intake suggests the average sedentary adult needs 0.75 to 0.8 grams of protein/kg of body weight. That works out to about 72 grams of protein to simply maintain your current body weight and body fat percentage, the ratio of lean muscle to fat in your body.

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Editor’s notes: If you are not the average sedentary person, and if you are a fitness or strength athlete or bodybuilder, you need considerably more protein for building and repairing muscle.

The International Journal of Sports Nutrition recommends that individuals participating in strength training should get at least 1.6 grams of protein/kg or 0.75 grams/pound, meaning that a 200 pound man requires 150 grams of protein daily or 2X the amount needed by a sedentary individual!

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