NITRITION HOW’S #3: HOW MUCH PROTEIN ? There are high protein and low protein diets, but what is the right amount of protein? Around the world most people eat on average a diet in which 15% of calories per day come from protein and that is the basis of the RDA for protein of 0.8 grams per kilogram body weight per day.

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NITRITION HOW’S #3: HOW MUCH PROTEIN ? There are high protein and low protein diets, but what is the right amount of protein? Around the world most people eat on average a diet in which 15% of calories per day come from protein and that is the basis of the RDA for protein of 0.8 grams per kilogram body weight per day. This average is a minimum recommendation to prevent deficiency but if you want to build muscle or prevent muscle loss as you age, then I recommend 30% protein which is about 1 gram per pound of lean body mass, which includes the protein in your muscles and organs. This also about 2.0 grams per kilogram lean body mass well within the safe range between 0.8 and 2.5 grams of protein per kg body weight as established by the U.S. Institute of Medicine in 2010. To estimate your lean body mass, you can use a table with weight and height you can find in The L.A. Shape Diet (D.Heber and S. Bowerman, available on Amazon in multiple languages). You can also measure your lean mass (also called Fat-Free Mass on a Bioimpedance Analyzer (Tanita, InBody, etc with 4 points of body contact or more). Stay tuned for the next post which will outline how to take protein at each meal. This amount per day together with the right amount at every meal will help you control your hunger so you can achieve your best weight and if you add aerobic and resistance exercises – YOUR PERSONAL BEST SHAPE!!#drdavidheber #protein #muscles #hunger #weightlosstransformation to learn more go to www.drdavidheber.com and www.herbalifenutritioninstitute.com

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Categories: Nutrition

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