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By Kevin Iqbal
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Protein is a very important component for your body's growth and repair process. It provides 10-15% of energy needed regenerate your body from daily fatigue.
It is necessary for the growth and repair process of your muscles, bones, skin, hair, eyes as well as other vital body tissues. Without it your body's metabolism and digestion processes do not function properly as it provides key enzymes and hormones necessary for these processes to work.
Protein is the 2nd most abundant substance in our bodies after water therefore it just as important to keep you fit and healthy. It helps fight any infections as it is responsible for releasing antibodies to defend the immune system. It also repairs any damaged tissue.
The other big benefit of introducing more protein into your diet is that it helps you lose body fat. It does this by producing more muscle in the body and causing your body to burn more stored fat. You will also find high protein foods are very low in calories, carbs and unhealthy fats as well as being more filling helping you cut down any excess calories from your diet.
Almost 50% of protein needed by the body is naturally produced by the immune system but the remaining protein needs to be sourced by your food intake.
The amount needed by each person varies depending on your age, sex and weight. The average adult needs between 0.6-0.8 grams of protein for every kilogram of body weight eg. someone weighing 70kg would need about 42-56g of protein on a daily basis. For people who are looking to increase their lean muscle this increases to about 1-2g of protein per kilogram of body weight.
In addition to this your daily protein intake does vary if you are male or female. To give you an idea of this see below:
- Average male = 48-63 grams per day
- Average female = 37-50 grams per day
Now that you know how much protein is needed on a daily basis, where can you source the needed protein not produced by your body? The answer lies in eating the right foods.
The main protein food groups are:
- Poultry - lean meats such as chicken breasts, turkey, fish.
- Dairy - eggs, cottage cheese, skimmed milk, low fat yoghurts.
- Vegetables - all the green ones, sweet potatoes, beans.
- Fruit - oranges, mangoes, bananas, pears, cherries, strawberries, etc.
There are many more but these are the main everyday groups which can be easily incorporated into your existing diet. Obviously it sometimes can be difficult to do due to the lifestyles we lead, but adding even just a few right foods will make all the difference and is highly recommended.
You can now see why having protein in your diet is so important to keep you fit and healthy, even more so if you are training to get more lean muscle or muscle mass. It is a long term way of losing weight (and keeping it off!) without all the unnecessary fad diets which seem to come and go always leaving you worse off. It is very simple to implement and can be done yesterday so make a difference now!
You can find more detailed secrets of losing body fat and download a FREE secret report here: Fat Loss Unleashed
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