| Newbie Guide |
| Protein Requirements Lentils Protein has many important body functions. It builds and repairs muscle, and is the basis of our body's organs, hormones, enzymes and antibodies. Protein is also an emergency fuel in the absence of sufficient carbohydrate and fats. For this reason, weight loss should be gradual so as to preserve protein levels in muscle, the heart and other body organs. It is easy to obtain sufficient protein, even if vegetarian. Plant proteins are not inferior to animal proteins. In fact, eating more soy and other plant proteins, and less animal protein, may help to build stronger bones and prevent osteoporosis, and may lower blood cholesterol. # When changing to a vegetarian diet, include soybeans and other dried beans, soy milk drinks (calcium-enriched), lentils, tofu, nuts, and whole grain breads and cereals. Milk, yoghurt, cheese and eggs may enhance nutrient intake. Protein and Muscle Although muscles are built of protein, protein is not a special fuel for working muscle cells – carbohydrates and fats are. In fact, a diet high in protein (and fat) and low in carbohydrate can significantly reduce the performance of endurance sports athletes. Carbohydrate is the best fuel for muscles exercised for long periods. Any extra protein required by athletes and body-builders can easily be obtained from the extra food eaten to satisfy hunger and energy needs – even allowing 114 g protein daily for a 76 kg athlete (1.2 - 1.7 g/kg body weight; twice the RDI). Remember, excess protein in food will not build bigger muscles. It is converted and stored as fat. Excess protein can also strain the kidneys which excrete the waste products of protein metabolism. Recommended Daily Protein Intake (grams) 1988 Daily Reference Intakes Source: Adapted from National Health and Medical Research Council (NH & MRC). Protein Children: 1 - 3 years 14 - 26g 4 - 7 years 18 - 38g 8 - 11 years 27 - 52g Males: 12 - 15 years 42 - 80g 16 - 18 years 64 - 100g 19+ years 52 - 100g Females: 12 - 15 years 44 - 80g 16 - 18 years 57 - 100g 19+ years 57 - 100g Pregnancy 56 - 120g Breastfeeding 66 - 120g This is from the DC University - again this is a great thing to do! |
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