Protein

---

The Role of Protein
1. Building & Repair 2. Regulating Metabolic Pathways 3. Fluid Balance in tissues 4. Transporting nutrients in & out of cells 5. Carrying oxygen 6. Fuel production

How much Should I Be Eating?
Type of Training/Individual	Daily Protein Requirements per kg of body weight (g)
Non – Light Trainer	1.0
Moderate Trainer	1.2 – 1.4
Heavy Training/Weight Training	1.6 – 2.0

* Be warned though – don’t be tempted to overload on protein, your body can only absorb so much. Once this limit is met your body just processes it and gets rid of the excess amount & in turn this puts extra demand on your kidneys.

Example:
Jane is a 65kg female who trains @ the gym 3 x per wk. She does a mixture of weights and cardio. She doesn’t beast herself each session but works hard which puts her in the ‘moderate’ category. Her Protein intake per day = 65kg x 1.2g = 78g

Food High in Protein
Beef Steak Turkey Fillet Chicken Fillet Eggs Tuna Soya Beans Spinach Tofu