Fitness and a Healthy Lifestyle Personal Project 2017

(81kg) person should really be consuming about 65 g of protein per day to live healthy. If
you are looking to increase muscle size and you are an athlete then the National Strength
and Conditioning Association (NSCA) recommends that you have a daily intake of protein of
0.4 g-0.6 g of protein per pound of bodyweight. So an average 80kg athlete/sports
interested person would have an intake of about 90 g of protein per day. But do not believe
that the rule the more the better applies here because at an protein intake of 1.1 g per
pound our body considers it as excess protein and does not use it anymore. As you can see
the maximum amount of protein which are body excepts is quite a bit above what is
recommended so you don’t always have to stick to the recommended amount, if your meal
happens to have more protein, don’t worry and just enjoy it. The last component of the
three is carbohydrates, your daily intake of carbs should be about your bodyweight in
grams, this is because it accounts for about 35% of your muscles and therefore has to
supplement more than the proteins.
10 Protein rich foods:
1. Eggs, 6g per 1 egg
2. Milk, 8g per 1 cup
3. Steak, 23g per 3oz (85g)
4. Pork Chops (boneless), 26g per 3oz (85g)
5. Chicken Breast (boneless, skinless), 24g per 3oz (85g)
6. Yellowfin Tuna, 25g per 3oz (85g)
7. Sockeye Salmon, 23g per 3oz (85g)
8. Anchovies, 24g per 3oz (85g)
9. Beans, 20g per 1 cup
10. Dried Lentils, 13g per ¼ of a cup
10 Carbs rich foods:
1. Sugars, per 100g, 100g of carbs