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Dietary Requirements


When you choose to eat a healthy diet, you are choosing to give your body the nutrition it needs in order to keep you feeling fit and strong. Additionally, choosing the right balance of foods is also important as you're giving your body the energy that's required to help you get through your daily tasks without feeling overly tired and worn out.

So what exactly does a healthy food diet consist of, and what exactly is the right balance of foods? A healthy diet means choosing foods that are high in their nutritional value, which means making the most of every calorie you consume, and the right balance of foods is one that consists of eating a ratio of carbohydrates, proteins, and fats that is just right for you!

Today's focus is on protein, with intentions of helping you find out how much protein you need to be healthy and feel great.



What is Protein Exactly?


Proteins consist of large molecules that make up a long string of amino acids, which are the basic structural building units of all proteins. There are 20 essential amino acids that your body needs in order to be healthy, and since our body cannot make them all we must obtain these from the foods we eat. Amino acids are important as they are building blocks that are essential to the body's ability to build, repair, and maintain every cell in your body. Thus, protein supplies you with that all important energy you need to keep you feeling strong all day long.

Importance of Protein?

Incorporating proteins into your everyday diet is necessary in order to keep your body healthy. Proteins are especially important for helping with the body's growth, building muscle, repairing tissue, as well as immune functions, and can/will be used for energy when carbohydrates are not available. Know that the options for choosing healthy proteins to eat is high as there really aren't any unhealthy proteins. Due to this fact, it is recommended that you choose to eat proteins that are high in their nutritional qualities, which can help satisfy your dietary needs for the day.



Protein Requirements


Your body requires protein to function properly each and every day. Finding foods that are rich in proteins can be based on how the food was created, such as in milk, or raised, such as in beef; the more natural, the better. So try to buy foods that are high in protein and have been raised as natural as possible as this will allow your body to receive the true benefits that high-quality protein foods can offer.

Daily Protein Intake?

The recommended daily amount of protein your body needs in order to feel fit and strong throughout the day ranges anywhere between 10% and 35% , and is dependent on a few factors, such as age, weight, and the amount of calories you consume each and every day.

High Protein Foods?

There are many foods that are high in proteins, making it easy to make sure that you are indeed receiving your recommended daily amount. Choose from the following list for some of the best protein sources: cheese, fish, lean meats, milk, eggs, beans, peanut butter. poultry, soy, nuts, legumes, (and although in smaller quantities yet just as good!) starchy foods and vegetables.

Too Much Protein?

You must be careful when choosing foods high in protein to consume, as eating too much protein can have some unhealthy and thus unwanted side effects. Firstly, eating too much protein can add more calories to your overall diet, which can lead to weight gain. Secondly, eating too many animal proteins can lead to a intake of saturated fats, which can raise your LDL (low-density lipoprotein) cholesterol and has accordingly been linked to heart disease.



Using a Daily Protein Requirements Calculator


Since everyone is different, it is recommended that you use your own personal information to figure out how much protein you should consume each and every day. It's important to start with your weight, which is used to figure out the amount of calories you should consume every day. Once you enter your weight into the daily protein requirements calculator, you'll be given a few different protein requirement options that are dependent on your activity level.

Why it's Important?

Knowing how many grams of proteins you should be eating each and every day is critical to your health! Your body is relying on you to give it all the necessary nutrients it needs to be healthy, especially the amino acids that your body is not able to make on its own.



Protein & Exercise


Research studies show us that one of the most important times you can consume protein is after your exercise routine. Your body is in need of some recovery nutrition making eating a meal with both carbohydrates as well as protein highly recommended.

REFERENCES

http://www.cdc.gov/nutrition/everyone/basics/protein.html
http://www.webmd.com/fitness-exercise/guide/benefits-protein
http://www.nlm.nih.gov/medlineplus/ency/article/002467.htm



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/home/www/staging.changingshape.com/library/Zend/Db/Adapter/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Db/Adapter/Pdo/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Db/Adapter/Pdo/Mysql.php
/home/www/staging.changingshape.com/library/Zend/Db/Expr.php
/home/www/staging.changingshape.com/library/Zend/Db/Profiler.php
/home/www/staging.changingshape.com/library/Zend/Db/Profiler/Query.php
/home/www/staging.changingshape.com/library/Zend/Db/Select.php
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/home/www/staging.changingshape.com/library/Zend/Db/Table/Abstract.php
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/home/www/staging.changingshape.com/library/Zend/Db/Table/Select.php
/home/www/staging.changingshape.com/library/Zend/Exception.php
/home/www/staging.changingshape.com/library/Zend/Filter.php
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/home/www/staging.changingshape.com/library/Zend/Filter/Inflector.php
/home/www/staging.changingshape.com/library/Zend/Filter/Interface.php
/home/www/staging.changingshape.com/library/Zend/Filter/PregReplace.php
/home/www/staging.changingshape.com/library/Zend/Filter/StringToLower.php
/home/www/staging.changingshape.com/library/Zend/Filter/Word/CamelCaseToDash.php
/home/www/staging.changingshape.com/library/Zend/Filter/Word/CamelCaseToSeparator.php
/home/www/staging.changingshape.com/library/Zend/Filter/Word/Separator/Abstract.php
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/home/www/staging.changingshape.com/library/Zend/Filter/Word/UnderscoreToCamelCase.php
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/home/www/staging.changingshape.com/library/Zend/Form.php
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/home/www/staging.changingshape.com/library/Zend/Form/Decorator/HtmlTag.php
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/home/www/staging.changingshape.com/library/Zend/Form/Decorator/Label.php
/home/www/staging.changingshape.com/library/Zend/Form/Decorator/ViewHelper.php
/home/www/staging.changingshape.com/library/Zend/Form/Decorator/ViewScript.php
/home/www/staging.changingshape.com/library/Zend/Form/Element.php
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/home/www/staging.changingshape.com/library/Zend/Form/Element/Hash.php
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/home/www/staging.changingshape.com/library/Zend/Form/Element/Password.php
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/home/www/staging.changingshape.com/library/Zend/Form/Element/Text.php
/home/www/staging.changingshape.com/library/Zend/Form/Element/Xhtml.php
/home/www/staging.changingshape.com/library/Zend/Layout.php
/home/www/staging.changingshape.com/library/Zend/Layout/Controller/Action/Helper/Layout.php
/home/www/staging.changingshape.com/library/Zend/Layout/Controller/Plugin/Layout.php
/home/www/staging.changingshape.com/library/Zend/Loader.php
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/home/www/staging.changingshape.com/library/Zend/Loader/Autoloader/Resource.php
/home/www/staging.changingshape.com/library/Zend/Loader/PluginLoader.php
/home/www/staging.changingshape.com/library/Zend/Loader/PluginLoader/Interface.php
/home/www/staging.changingshape.com/library/Zend/Locale.php
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/home/www/staging.changingshape.com/library/Zend/Log.php
/home/www/staging.changingshape.com/library/Zend/Log/FactoryInterface.php
/home/www/staging.changingshape.com/library/Zend/Log/Formatter/Interface.php
/home/www/staging.changingshape.com/library/Zend/Log/Formatter/Simple.php
/home/www/staging.changingshape.com/library/Zend/Log/Writer/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Log/Writer/Stream.php
/home/www/staging.changingshape.com/library/Zend/Navigation.php
/home/www/staging.changingshape.com/library/Zend/Navigation/Container.php
/home/www/staging.changingshape.com/library/Zend/Navigation/Page.php
/home/www/staging.changingshape.com/library/Zend/Navigation/Page/Mvc.php
/home/www/staging.changingshape.com/library/Zend/Navigation/Page/Uri.php
/home/www/staging.changingshape.com/library/Zend/Paginator.php
/home/www/staging.changingshape.com/library/Zend/Registry.php
/home/www/staging.changingshape.com/library/Zend/Session.php
/home/www/staging.changingshape.com/library/Zend/Session/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Session/Exception.php
/home/www/staging.changingshape.com/library/Zend/Session/Namespace.php
/home/www/staging.changingshape.com/library/Zend/Translate.php
/home/www/staging.changingshape.com/library/Zend/Translate/Adapter.php
/home/www/staging.changingshape.com/library/Zend/Translate/Adapter/Array.php
/home/www/staging.changingshape.com/library/Zend/Translate/Exception.php
/home/www/staging.changingshape.com/library/Zend/Validate/Abstract.php
/home/www/staging.changingshape.com/library/Zend/Validate/Interface.php
/home/www/staging.changingshape.com/library/Zend/Version.php
/home/www/staging.changingshape.com/library/Zend/View.php
/home/www/staging.changingshape.com/library/Zend/View/Abstract.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Abstract.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Action.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Doctype.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Form.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormButton.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormCheckbox.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormElement.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormHidden.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormLabel.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormNote.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormPassword.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/FormText.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadLink.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadMeta.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadScript.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadStyle.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HeadTitle.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/HtmlElement.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Interface.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Layout.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Navigation.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Navigation/Helper.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Navigation/HelperAbstract.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Navigation/Menu.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Partial.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder/Container.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder/Container/Abstract.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder/Container/Standalone.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Placeholder/Registry.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/ServerUrl.php
/home/www/staging.changingshape.com/library/Zend/View/Helper/Url.php
/home/www/staging.changingshape.com/library/Zend/View/Interface.php
/home/www/staging.changingshape.com/library/Zend/View/Stream.php

ZFDebug Library Files

/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Cache.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Database.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Exception.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/File.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Interface.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Memory.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Registry.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Text.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Time.php
/home/www/staging.changingshape.com/library/Centurion/ZFDebug/Controller/Plugin/Debug/Plugin/Variables.php

Memory Usage

Controller: 1667.1K

Custom Timers

Controller: 18.57 ms

Overall Timers

page
calculators
daily-protein-intake
Avg: 331.43 ms / 1 requests
Min: 331.43 ms
Max: 331.43 ms

Reset timers by sending Centurion_ZFDebug_RESET as a GET/POST parameter

Registered Instances

Cache_Manager => Centurion_Cache_Manager Object()
Centurion_Acl => Auth_Model_Acl Object()
Centurion_Route_Queue => Centurion_Controller_Router_Route_Queue Object()
ROUTE_PREFIX => 'language-'
Zend_Locale => 'en'
Zend_Translate => Zend_Translate Object()
Zend_View_Helper_Doctype => ArrayObject Object()
Zend_View_Helper_Placeholder_Registry => Zend_View_Helper_Placeholder_Registry Object()

Cache core (Zend_Cache_Backend_File)

100 Entries
Filling Percentage: 57%
Valid Cache Size: 247.3K

Cache view (Zend_Cache_Backend_File)

0 Entry
Filling Percentage: 57%
Valid Cache Size: 0K

Cache _page (Zend_Cache_Backend_File)

0 Entry
Filling Percentage: 57%
Valid Cache Size: 0K

Database queries

Metadata cache is ENABLED

Adapter 0

  1. [0.47 ms] connect
  2. [0.35 ms] SELECT `translation_language`.* FROM `translation_language` WHERE (`translation_language`.`locale` = 'en')
  3. [0.51 ms] SELECT `auth_user`.* FROM `auth_user` WHERE (auth_user.`username` = 'anonymous') LIMIT 1
  4. [0.52 ms] SELECT `translation_uid`.* FROM `translation_uid` WHERE (`translation_uid`.`uid` = 'Email')
  5. [0.15 ms] SELECT `translation_tag`.* FROM `translation_tag` WHERE (`translation_tag`.`tag` = 'backoffice')
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  7. [0.52 ms] SELECT `translation_uid`.* FROM `translation_uid` WHERE (`translation_uid`.`uid` = 'Password')
  8. [0.18 ms] SELECT `translation_tag_uid`.* FROM `translation_tag_uid` WHERE (`translation_tag_uid`.`uid_id` = '220') AND (`translation_tag_uid`.`tag_id` = '3')
  9. [0.46 ms] SELECT `translation_uid`.* FROM `translation_uid` WHERE (`translation_uid`.`uid` = 'Remember me')
  10. [0.15 ms] SELECT `translation_tag_uid`.* FROM `translation_tag_uid` WHERE (`translation_tag_uid`.`uid_id` = '221') AND (`translation_tag_uid`.`tag_id` = '3')
  11. [0.32 ms] SELECT `translation_language`.* FROM `translation_language` WHERE (`translation_language`.`locale` = 'en')
  12. [0.2 ms] SELECT `auth_group`.* FROM `auth_group` WHERE (((`auth_group`.`id` = 4)))
  13. [0.41 ms] SELECT `m_auth_user`.* FROM `auth_belong` INNER JOIN `auth_user` AS `m_auth_user` ON `auth_belong`.`user_id` = `m_auth_user`.`id` WHERE (`auth_belong`.`group_id` = 4)
  14. [0.34 ms] SELECT `auth_user`.* FROM `auth_user` WHERE (is_super_admin = 1 OR is_staff = 1)
  15. [0.85 ms] SELECT `fitness_workout`.* FROM `fitness_workout` WHERE (is_online = 1) AND (is_cloned = 0) AND (user_id IN ('4', '6', '7', '8', '9', '10', '11', '12', '14', '1', '3', '4', '5', '9')) ORDER BY `created_at` DESC LIMIT 9
  16. [0.61 ms] SELECT `m_fitness_exercise`.* FROM `fitness_exercise_workout` INNER JOIN `fitness_exercise` AS `m_fitness_exercise` ON `fitness_exercise_workout`.`exercise_id` = `m_fitness_exercise`.`id` WHERE (`fitness_exercise_workout`.`workout_id` = 9858) ORDER BY `fitness_exercise_workout`.`order` asc
  17. [6.71 ms] SELECT `m_fitness_cardio`.* FROM `fitness_workout_cardio` INNER JOIN `fitness_cardio` AS `m_fitness_cardio` ON `fitness_workout_cardio`.`cardio_id` = `m_fitness_cardio`.`id` WHERE (`fitness_workout_cardio`.`workout_id` = 9858) ORDER BY `fitness_workout_cardio`.`order` asc
  18. [0.3 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '3fdd1fa9924aafac51cb7841b4c0c81d') LIMIT 1
  19. [0.28 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '92bb9e3bae2c89633ae92c2c89041684') LIMIT 1
  20. [0.28 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '8f6e6c1f21e30567159e414b51cde9dd') LIMIT 1
  21. [0.25 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '87392502af4c0aad47d3353915c940fd') LIMIT 1
  22. [0.27 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '1cd2cc2a3925c52d03425a32e0fc0640') LIMIT 1
  23. [0.27 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'e7576f559ff918a87db2abe08e2121e6') LIMIT 1
  24. [0.17 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '246fca98a0fdfe61f557cf08f6795704') LIMIT 1
  25. [0.21 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '324f1a23b63f2fb1df85e30e754ca70c') LIMIT 1
  26. [0.24 ms] SELECT `translation_language`.* FROM `translation_language` WHERE (`translation_language`.`locale` = 'en')
  27. [0.16 ms] SELECT `auth_group`.* FROM `auth_group` WHERE (((`auth_group`.`id` = 4)))
  28. [0.33 ms] SELECT `m_auth_user`.* FROM `auth_belong` INNER JOIN `auth_user` AS `m_auth_user` ON `auth_belong`.`user_id` = `m_auth_user`.`id` WHERE (`auth_belong`.`group_id` = 4)
  29. [0.32 ms] SELECT `auth_user`.* FROM `auth_user` WHERE (is_super_admin = 1 OR is_staff = 1)
  30. [4.92 ms] SELECT `fitness_exercise`.* FROM `fitness_exercise` WHERE (is_online = 1) AND (is_cloned = 0) AND (user_id IN ('4', '6', '7', '8', '9', '10', '11', '12', '14', '1', '3', '4', '5', '9')) ORDER BY `created_at` DESC LIMIT 9
  31. [0.22 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '336bfa00e7bd3c99e97d2e73971b5cd4') LIMIT 1
  32. [0.18 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '464a2c9257b7b8ba3b84b71616bb2e88') LIMIT 1
  33. [0.17 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'bcdc2c1919c7980dae74ed450d5ef4e6') LIMIT 1
  34. [0.22 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'f38c21b05769a5709f008a8e5f58f9a1') LIMIT 1
  35. [0.19 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = 'e685e3bd2cbffe705e2de5a3107d87a2') LIMIT 1
  36. [0.24 ms] SELECT `media_file`.* FROM `media_file` WHERE (media_file.`id` = '160d9fe555a0bee86607893d70fd9bff') LIMIT 1
copyright 1.10.4/5.5.38variables Variablesfile 365 Filesmemory 17826K of 1024Mtime 331.43 msregistry Registry (8)cache Cachedatabase 36 in 22.1 ms«