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The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein
per kilogram of body weight, which equals 0.36 grams per pound of body weight
per day. Although this allowance is adequate for most sedentary adults, recent
studies suggest it is not enough for more active individuals.
The following list specifies the recommended protein intake in grams per pound
of body weight:
-
RDA for sedentary adult = 0.36 g/lb
-
Recreational exerciser = 0.54 g/lb
-
Competitive athlete = 0.64 g/lb
-
Building muscle mass = 0.77 g/lb
-
Serious bodybuilder = 0.82 g/lb
Using these factors, we can calculate the daily protein requirements for a 175
pound competitive athlete. This athlete will need 112 grams of protein per day.
175 x 0.64 = 112.
These ratios are to help you get started. Once you become familiar with your
body’s needs, you can modify this value to reflect your body’s performance. For
example, most body builders suggest 1 gram per pound is optimal, and many
supplement much more than that. As a group, teenagers need higher levels of
protein.
It should be noted that too much protein is tough on the liver and kidneys.
These organs must work harder to get rid of nitrogen, ammonia, and urea,
breakdown products of protein, which your body must excrete.
Fitness crusader Covert Bailey, author of the Fit or Fat series, states that
calcium is also a victim of too much protein in your diet. According to Bailey,
in the United States, where dietary protein is so high, scientists believe we
need 800 milligrams per day of calcium to compensate for the loss caused by
excess protein.
Protein/Weight Ratio Example
If you consider yourself to be a recreational exerciser, using the above table
as a reference, you would type a value of 0.54 into the Protein/Weight Ratio
text box in the Simplebean Health Guide.
| This
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Simplebean Health Guide. To plan a healthy diet,
use this MS Windows software to quickly calculate important health info such as
your BMI, BEE, personalized daily calorie requirements and targets in carbs,
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More
about
The Ultimate Fit or Fat by Covert Bailey
In his late sixties, fitness’s legendary crusader Covert Bailey recommends his
"Four Food Groups of Good Exercise": aerobic exercise, cross training (varying
your exercise choices), wind sprints (short bursts of high-intensity activity),
and weight lifting. This motivational book is intended for average people that
know they should be living a more active lifestyle but have difficulty getting
physical fitness into their daily routine. |
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