Leslie Bonci of the University of Pittsburgh reminds us that protein “has its hands in every critical function of the body.” Insufficient protein means that your body will struggle to maintain bones, muscles, tendons and ligaments. It also means that your body’s basic cell structures will not be as strong as they would be if properly fed. More specifically, it means that you may be more prone to illnesses that vary from the common cold to cancer.
How much protein should you eat daily? The Nutrition Board for the National Academy of Sciences recommend that the consumption of 37 grams of protein daily for every 100 pounds of body weight. Sports dietician Josephine Conolly-Schoonen states that an athletic person needs 50% more protein than the typical sedentary person while bodybuilders need twice as much. Pregnant or nursing women also need an additional 10 to 20 grams of protein daily.
While protein can be the most expensive element of your diet, there are many low cost and tasty options. Peanut butter is a great source where each tablespoon has 4 grams of protein. Other nuts and cooked beans vary from 2 to 4 grams per ounce.
Beef, chicken or turkey have 7 grams per ounce while most fishes, hams and soft cheeses have 6 grams per ounce. A single egg has 7 grams of protein. Hard cheeses like parmesan have 10 grams per ounce. Eight ounces of lowfat milk gives you 8 grams of protein while the same portion of yogurt has 11 grams.
Powdered whey, a protein source favored by bodybuilders, is one of the least expensive sources of protein with just one ounce giving you 24 grams of protein.
By eating enough protein as part of a balanced diet, drinking enough water and getting some exercise, your body will thank you.
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