It seems that everyone’s New Years resolutions are in full swing. The gym is packed the streets are busy with fitness enthusiasts!
Almost everyone is back at work and getting back into a routine. I’m sure there are many diets that have also started this week. Hopefully if you have started a diet you are getting enough calories and not restricting too much. Remember protein, carbs and fat at every meal.
I can’t stress enough the importance of protein. Protein is a part of every cell of your body. It is a major structural component of cells; skin, hair, nails and bone. It is the necessary raw material from which your body makes the enzymes critical for functioning. It is necessary for the production of neurotransmitters which affect your mind and mood. Protein (with fat) is the base material of the immune system. Without protein there is no life. You cannot make protein. It must be consumed every day in sufficient quantities to replace daily losses.
To calculate your daily protein you need to work out your desired body weight, ________kg, times 1 to 1.2 grams, = ___________grams of protein per day.
Example 60kg x 1.2 = 72g protein (this is the minimum)
Good sources of protein include:
* Eggs (6 grams per each)
* lean meat, fish, poultry (25-30 grams per 3.5 oz)
* tofu (20 grams per cup)
* milk (8-9 grams per cup)
* yoghurt (8-10 grams per cup)
* cottage cheese (25 grams per cup)
* nuts and seeds (2-3 grams per tablespoon)
* oatmeal (5 grams per cup)
* most fruits (1 gram per fruit)
* vegetables 1-3 grams per 1/2cup)
If you are new to working out or want some extra moves and great motivation, grab a copy of the new Oxygen Women’s Workout Annual. Its AUD $11.95 from most newsagencies and is definitely worth a look.
Happy Training xxx