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Helene Berk, M.Ed., R.D.
Registered
Dietitian
Producer/Host
of Healthy People Radio
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Lean Protein
How
much protein do you
need?
Theoretically, most
people require one gram of protein
per kilogram of body
weight ...every day.
What does that mean?
Well...first let us
translate your weight
from pounds into kilograms.
- Let's say you weigh 135 pounds
- Divide by 2.2 to get your weight
in kilograms
- 135 divided by 2.2 = 61.4
kilograms
- Your protein needs would then be
[roughly] 61 grams per day of protein
- You can divide your total daily
protein intake into your current schedule.
- In general, one ounce of animal
protein provides roughly seven grams of protein. Read food labels for
specifics on each food product.
Trying to stay awake?
Remember these two key points:
1. Protein helps you focus
on mental tasks. Eat most of your protein during the hours of noon to 5:00
pm, to maintain mental productivity throughout your 9:00 am - 5:00 pm work day.
However, if you must stay up all night, eat protein during your graveyard shift
to help you stay awake.
2. To manage blood sugars throughout
the afternoon, or throughout your shift, include protein with carbohydrate-rich
foods, such as breads, rice, potatoes or sweetened drinks.
Over-dosing on carbohydrates induces sleepiness, while including protein slows down
the rate carbohydrates enter the bloodstream.
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