04/03/15- Paula's Eating/Exercise Journal : Sunday

by Paula (Clean Eating Expert) 4. April 2014 18:24

Protein- Part 1:

In my recent fitness/food 3 month experiment, I was disappointed in my final results.  It led me to question what I could have done differently. One prevalent, weight lifting belief is the impact of high protein intake on muscle development.

We all should know that strength-training builds muscle. The way that protein intake affects that is that protein is broken down in the gastrointestinal tract into amino acids, which are then absorbed into the bloodstream (Nutrition Action Healthletter- April 2011).

The Institute of Medicine recommends that adults consume 0.36 grams of protein per pound of body weight every day. That computes to about 55 grams if you weigh 150 pounds.

It also seems to be imperative as you grow older to keep your protein intake high, so you don’t lose muscle. “Around 15% of people in their 60s and 40% of those in their 80s aren’t getting the RDA,” says Wayne Cambell of Perdue University.

Tomorrow we’ll look into the most well-rounded proteins (calorie vs. protein) available to choose from.

Sunday 04/03/11 Workout Diary:

Spinning tape- 55 minutes

Sunday 04/03/11 Food Diary:

Breakfast-

1 cup egg whites, with spinach, asparagus- (135 cal.)

Ezekial bread toast (2), butter flavored spray( 160 cal.)

A.M. Snack-

protein shake (125 cal.)

Lunch-(restaurant)

Turkey burger with no top bun, yellow mustard, tomato, lettuce- (300 cal.)

Salad bar- spinach, garbanzo beans, beets, zucchini, sunflower seeds, carrots, light balsamic dressing(2 tbls)( 250 cal.)

P.M. Snack- 

12 almonds, roasted, no salt ( 125 cal.)

Dinner-

3 oz Roasted chix breast (150 cal.)

1/2 cup brocolli (22 cal.)

1 cup whole wheat rotini, mushrooms, brocolli, onion, garlic, balsamic glaze  ( 210 cal.)

Dessert-

1/2 cup raspberries, 1/4 cup breakfast cereal, 1/3 cup non fat yogurt (147 cal.)

Homemade popcorn ( 90 cal)

TOTAL CALORIES- 1594

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Paula's Healthy Living

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