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An active person needs slightly more
protein than a regular individual, about one to 1.5g of protein per kg
body weight. You can easily meet that amount by eating a
well-balanced diet. For example, a 53 kg-woman can get 80g of
protein by eating 120g of chicken, 90g of beef, and drinking three
8-ounce cups of low-fat milk in a day. On the flip side, a 77
kg-man can meet his requirement of 115g of protein by eating 180g of
chicken, 18g of tuna, and drinking three 8-ounce glasses of low-fat
milk. The other foods you eat throughout the day, such as
grains, nuts, beans, and vegetables will add more protein.
Many sports buffs think that they can
increase their muscle bulk and power by consuming huge amounts of
protein. This is pure myth. In fact, the recommended way
to increase muscle size is by eating extra calories (overall food)
while encouraging muscles to grow by increasing the strength demands
on it.
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