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Focus Physiotherapy offers Post-Surgery Physiotherapy Rehabilitation to patients of all ages.

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Run by Clinical Pilates trained physio, classes are designed to bridge the gap between your rehabilitation and return to regular exercise.

Proteins – How much do you need?

December 11, 2014

I’m sure most of us are aware that protein is one of the most important nutrients we need. Proteins perform a long list of essential roles within a living organism and each protein only exists for a certain period of time.
The Recommended Dietary Allowance, or RDA, for adults is 46 grams or 0.75 grams of protein per kilogram of body weight per day for women and 63 grams of protein per day for men, or about 0.84 g/kg

Weightlifters trying to build muscle mass require 1.5 to 1.7 grams of protein per kilogram of body weight each day.

Endurance male athletes require 1 to 1.6 grams of protein per kilogram each day. That is a fairly broad range you might think. It still depends on the amount of training you do. If you are training 5 to 6 times per week for 45 to 60 minutes (elite) you will need approximately 1.6g/kg.  Training 3-4 time for 30-45 minutes each session and you would need about 1g/kg, only 0.2 gram more that he RDA. Female athletes need approximately 15% less than men

Based on these guidelines, a 70 kg marathon runner requires 105 to 135 grams of protein each day.

The best time to give your body a helping hand with a 10 to 20 gram dose of protein is around 20 to 30 minutes after your training.  According to nutritionists the body is most receptive to absorb protein during this period.

Apparently it is a waste of effort and money if you ingest more than 30 gram of protein . The Journal of the American Dietetic Association found that if more than 30 grams was consumed as a single dose, it didn’t help muscles any further than more moderate amounts.

Four eggs 2

Everyone, including athletes and inactive people, can meet their daily protein needs by eating a well-balanced diet containing high-protein foods.

Aim to consume about one-third of your daily protein needs during each meal. Good sources of dietary protein include lean meats, seafood, poultry, eggs, dairy products, soy products, legumes, nuts and seeds. For example, two eggs contain about 12 grams of protein, 1 cup of low-fat milk provides about 8 grams of protein, 1 cup of cottage cheese provides about 25 grams and 100 grams of grilled salmon contain about 20 grams of protein.

 To find out how much protein some of the common foods contain

Protein Contents of Food

 

 

 

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