With constantly changing information about what and how we should be eating, it’s time to understand how our bodies are built and fuelled by food
PROTEIN: the building blocks
Protein is made up of amino acids, which are often referred to as the body’s building blocks. Our bodies aren’t able to produce all of these naturally, which means we need to source these ‘essential amino acids’ from food, in roughly the correct proportions, to remain healthy. Protein is vital to our wellbeing, as it can be found in neurotransmitters (like serotonin and dopamine), hormones (like insulin), cells, enzymes, muscles and even our bones.
HOW DOES IT WORK?
Our bodies break down proteins into amino acids and then use them to build new proteins for important functions, such as transporting biological molecules throughout the body and promoting communication between different cells. We often associate protein with athletes and body-builders due to its crucial role in muscle-building and healing. It’s a common misconception that exercising and lifting weights strengthen and build muscles – in fact, the opposite is true. Working out causes breaks and tears in the muscles; it’s protein that heals them and creates more muscle mass post-exercise.
HOW MUCH DO YOU NEED?
In their book The Hybrid Diet (Piatkus), nutrition experts Patrick Holford and Jerome Burne recommend eating around either 15g of protein three times a day, or 25g twice a day, noting that it should form about 10-15% of your total caloric intake – visually, this should take up about one-quarter of your plate. They add, however, that the amount of protein you require depends on the amount and type of exercise you do and what you hope to achieve with your body. While endurance athletes should be eating 1.2-1.4g of protein per kilogram of body mass daily, strength athletes require 1.2-1.7g of protein per kilogram.
WHAT HAPPENS IF YOU DON’T GET ENOUGH?
Denne historien er fra September 2019-utgaven av Your Family.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent ? Logg på
Denne historien er fra September 2019-utgaven av Your Family.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent? Logg på
Beat The Disease To Please
Is saying ‘yes’ is a habit that’s leaving your own needs constantly overlooked, as you put everyone else’s needs before yours? How can you break the cycle of people- pleasing and put yourself first?
Quaran-Teens Help Them Manage Their Mental Health
Teens climbing the walls during covid-19? Restlessness isn’t the only thing to be concerned about, writes daniella renzon, community service clinical psychologist
Know Your Headache Migraine, Tension Or Cluster?
It’s common for people to refer to any splitting headache as a migraine, but this might not always be the case
Going Through A Friendship Crisis?
Is your waning social life affecting your marriage?
Life Post-Lockdown
Pandemic panic, brain fog and ocd… as you get back to life un-usual, psychologist marise swart shares some advice on some common issues that may affect your mental health
How To... Make Gluten-Free Flours
Prepare these gluten-free flours to replace cake flour or self-raising flour in your favourite recipes!
Cosmetic Treatments: Everything You Need To Know
Considering a cosmetic procedure, but aren’t sure what to expect? Cape town based general and aesthetic practitioner dr jan nel offers his valuable insights
LOVING LOCAL
LOCAL FASHION BRANDS ARE HELPING US BECOME MORE CONSCIOUS SHOPPERS IN THIS EVER-CHANGING WORLD, WITH THEIR BEAUTIFULLY CRAFTED ECO-FRIENDLY WARDROBE PIECES
Listen Up
EVER NOTICE HOW YOUR CHILD’S BIONIC EARS PICK UP EVERY WORD OF YOUR PRIVATE CONVERSATIONS, YET COMPLETELY TUNE OUT WHEN YOU REALLY NEED THEM TO LISTEN? OUR EXPERTS OFFER SOME CONSTRUCTIVE ADVICE ON HOW TO MAKE YOURSELF HEARD
Blood couldn't make us any closer'
THE TITLE OF ‘DAD’ DOESN’T ONLY BELONG TO SOMEONE YOU SHARE DNA WITH. THESE MEN HAVE FILLED THE FATHER FIGURE ROLE AND RAISED THEIR CHILDREN AS THEIR OWN