2/5 Essentials: The value of PROTEIN
Now that we have discussed how important water is, let’s talk about another essential nutrient.
Protein is one of the major building blocks of the body and is essential for the growth and repair of virtually every cell. It is a macronutrient meaning that our body requires protein in large amounts and because we do not store most of it, we need to eat it on a regular basis. This is especially important for fighters as it helps to feed and repair muscles.
Although the quantity of protein differs for each individual, the standard amount is about 15-18% of your total calories. It is important to note that this number will vary depending on age, gender, lifestyle, and what feels right for your body.
To calculate your daily protein requirements accurately, multiply your weight in kg times the amount of protein in grams. For most non-athletes, 0.8 grams of protein per kilogram is suggested. Athletes require more protein, between 1.2 and 2.0 grams.
Here is an example of how to calculate your protein requirements:
A 200 pound male fighter who trains regularly,
- 200/2.2 = 90kg
- 90kg x 1.2 = 108 grams of protein per day
- 90kg x 2.0 = 180 grams of protein per day
This means that the athlete requires between 108-180 grams of protein per day depending on the amount of training he is doing.
So what do you eat? Lean animal protein such as chicken, turkey, lean ground beef, tuna, salmon, eggs, cottage cheese, and Greek yogurt are great options. If your diet is more plant-based, then be sure to include quinoa, black and kidney beans, lentils, tofu, hummus, edamame, hemp and chia seeds, pumpkin and sunflower seeds, rolled oats, and nuts.
One of the easiest and quickest ways to get protein after training is a good quality protein powder. It can be consumed quickly and has the perfect balance of macros to be used by the muscles immediately. I have mine ready in my gym bag and drink it on the way home from training.
Body Systems Barrie in support of Legacy is giving members 20% in store and a free protein shake for members who visit for the first time! Be sure to swing by and mention you are from Legacy so that the staff there, who are super helpful and are all educated in the health profession, can help you choose the right protein powder for you.
Your next nutrition challenge… Calculate your protein requirements to ensure you are eating enough. Add a few of these easy, high protein meals to your day:
- 1 scoop plant-based protein powder + 1 cup soy milk = 30 grams
- 1 cup Greek yogurt + ⅓ cup blueberries = 20 grams
- 1 slice rye, pumpernickel, wheat bread + ¼ cup tuna = 16 grams
- ½ cup low-fat cottage cheese + 1 cup raw celery or carrots = 12 grams of protein
- banana roll-up: 1 small whole wheat tortilla + 1 banana + 2 tbsp almond butter = 11 grams
- overnight oats: ½ cup milk + ½ cup rolled oats + 2 tbsp hemp seeds = 11 grams
- chia pudding: ½ cup plant milk + 2 tbsp chia seeds + fresh berries = 6 grams
- 3 oz of baked salmon in a large green salad + ½ cup edamame = 30 grams
- lentil curry = 23 grams
- tofu and quinoa bowl = 18 grams
91 comments
HIRE WIZARD GEO COORDINATES RECOVERY HACKER TO RECOVER YOUR LOST / STOLEN CRYPTO / BITCOIN / USDT / ETH
I want to quickly tell you all about an Authorized hacker that can help you recover your lost cryptocurrency. WIZARD GEO COORDINATES RECOVERY HACKER. Their goal is to help victims of bitcoin and cryptocurrency scam/fraud recover their digital funds from scammers operating offshore. I recommend them to anyone who has fallen victim to a crypto scam. For more info. You can reach them via Email:
Email: geovcoordinateshacker@gmail.com
WhatsApp ( +1 ( 318 ) 203-3657 )
Website; https://geovcoordinateshac.wixsite.com/geo-coordinates-hack
Thank you so much WIZARD GEO COORDINATES RECOVERY HACKER for assisting me in recovering my stolen cryptocurrency funds. I was devastated and couldn’t grasp what had happened to me when I was locked out of my account but I’m truly grateful for the service of WIZARD GEO COORDINATES RECOVERY HACKER.
I never thought a single mistake could nearly destroy my life. After years of struggling financially and trying to build a better future for my family, I decided to invest my savings into Bitcoin. I was introduced to what looked like a professional crypto investment platform through social media The people behind it sounded experienced, patient, and trustworthy They promised steady returns and showed me fake trading results that made everything appear legitimate. Slowly, I invested more and more, believing I was finally on the path to financial freedom. At first, my account dashboard showed huge profits, and I felt hopeful for the first time in years. But when I attempted to withdraw my funds, everything changed overnight. Suddenly, I was asked to pay tax fees unlock charges and additional verification payments before my Bitcoin could be released. After sending even more money, the platform disappeared completely. My calls and messages went unanswered, and I realized I had lost almost everything I worked so hard for. I felt ashamed, depressed, and completely broken I stopped talking to people because I couldn’t bear admitting I had been scammed After weeks of searching for help online, I came across Malice Cyber Recovery Their team listened to my situation, guided me through the investigation process, and worked tirelessly to trace the stolen Bitcoin transactions. After several stressful weeks, they successfully helped me recover a significant portion of my lost funds. That recovery gave me hope again and reminded me that even after devastating loss, there is still a chance to rebuild
Email: malicecyyberrecovery@contractor.net
WhatsApp: +61410262541
TELEGRAM: @malice_cyber
I had run my own business for years and had built up a tidy sum in savings for retirement, I planned to use the money to buy a mortgage-free bungalow for my family to live out the rest of our days. In a bid to top-up those savings, I was drawn into investing online – a move into cryptocurrency trading that left me at the mercy of suspected fraudsters and drained my life savings’ was very upset because I have lost my life savings and my plans, but all thanks to Wizard Gottfrid Warg, who help me to recover all my money back, am so happy now, please lets trade carefully, If you have similar problem you can contact Wizard Gottfrid Warg on : gottfridwargwizard@gmail.com they are professionals and 100% reliable.
Hello, I just want to put this out there, I am a single mother of 4 and I was scammed of 12,000usd few days back. I literally couldn’t sleep or eat I remember. It was my savings and some online scammer ripped me of. I invested into a fake binary option and lost all my funds. It was a hard time for me and my children until I meet an online hacker who helped me recover my scammed funds. He goes by Capitalcryptorecovery(at)gmail(dot)com and he successfully tracked and recovered my scammed funds. He is competent and pretty good. Save your time and your money contact Capitalcryptorecovery(at)gmail(dot)com.
My crypto wallet was compromised when I lost my secret phrase.
Hackers got a hold of my crypto wallet after I lost the seed phrase to my crypto wallet which I had saved to my email.
I had to go through all possible options to get it figured out but I couldn’t, the support system of Coinbase couldn’t help even when I had secured my account with the special seed phrase for extra security, and that was how I lost access to $2m worth of crypto coins.
This was my life savings and investment from my business partners which I had secured in my crypto wallet. Fortunately, I happen to stumble upon a post about MorphoHack Cyber Service, a crypto wallet and funds recovery company. I contacted this team and told them about the whole situation, while I was a bit reluctant about trusting them with my information, it happened there was nothing I couldn’t do to get my funds back so I went with everything they asked, and to my greatest satisfaction, MorphoHack cyber-service was able to give me access to my crypto wallet including securing my crypto wallet from future attempts. I’m in shock and short of words but if you wish to get a hold of them, you can find their contact details below.
MAIL:MorphoHack@CyberServices.com
WHATS APP:+1 213 672- 4092
WEB:MORPHOHACK.WIXSITE. COM/ CYBER