A Humble Vegetable Transformed Cauliflower soup. It may not sound glamorous but don't underestimate this humble vegetable's potential. This creamy, comforting soup is packed with taste and nutrients, making it a perfect meal for any juncture. Cauliflower soup can do everything if you're looking for a light lunch, a cozy dinner, or a satisfying starter. A Brief History of Cauliflower Soup The origins of cauliflower soup can be traced back to ancient Rome, where the vegetable was believed to have aphrodisiac properties. In the Middle Ages, cauliflower became a popular food in Europe, and soup was a common way to prepare it. The first recorded recipe for cauliflower soup appears in a French cookbook from the 17th century. Over the centuries, cauliflower soup has evolved into a diverse dish with countless variations. In France, it is often served with cream and croutons. In India, it is spiced with curry and coconut milk. In America, it is usually made with cheddar che...
How Much Protein You Should Eat Per Day — Plus, High-Protein Meal Ideas to Try
Deciding how much protein to eat each day can be confusing.
Here, experts explain how much of this vital micronutrient you need and how to
get it daily.
Healthy eating is essential, but it can also be a process:
Should I eat organic fruit? Do I need grass-fed beef? Should all juice be cold
pressed? And that's before you start calculating how much of each macronutrient
(carbohydrates, fat, and protein) you need each day. Sigh. Fortunately, things
don't have to be that difficult, at least when it comes to the essential
macronutrient for active people: protein.
Here's why satiating nutrient is an essential part of your
diet and how to gauge your individual protein needs, plus protein-packed
choices for breakfast, lunch, dinner, and whatever else to help you make sure
you're getting enough protein each day. @smarttechpros
Why is it important to have enough?
Think of your body as an endless construction site. Protein
is the labour required for the project to run smoothly.
"You're constantly using protein to support your hormones, enzymes, immune cells, hair, skin, muscle, and other protein tissues. Furthermore, protein is needed to recover from the stress of training," says Cynthia Sass, R.D., a performance nutritionist based in New York and Los Angeles. After you work out, your body uses protein (broken down into amino acids) to repair damaged muscle fibres and rebuild them back stronger than before. (
This should be the
last day of recovery
Not getting enough protein each day (and in general) can
lead to loss of muscle mass, weak hair and nails, or immune problems. But, at
the very least, it will prevent you from getting the best results in the gym.
Fortunately, most Americans get enough protein in their diet. In fact,
"there are some estimates that the average American gets twice the recommended
amount of protein," says Alex Caspero, R.D., a dietitian in st. Louis. But
getting the right amount of protein is essential. "The body can only use
15 to 25 grams of protein at a time to build muscle. The rest is broken down
and used as fuel or stored as fat," says Caspero. But here's the thing:
Everyone's protein needs are different.
How much protein do you need per day
While nutrition experts have different opinions on the exact
amount of protein each body needs each day, there are a few rules of thumb to
guide you. The Dietary Reference Intake (DRI) from the National Institutes of
Health, which describes the minimum amount required for the body to function correctly,
says you should aim for 0.36 grams of protein per pound you weigh daily.
But many experts suggest that many people need much more
than that. After all, that amount alone prevents protein deficiency: It's the
minimum amount of protein required in grams per day, says Molly Kimball, MD, a
registered dietitian at Ochsner Health in New Orleans. It is not optimal for
muscle repair and growth, lower risk of injury, or keeping you feeling fuller
longer.
How much protein you need depends on who you ask and who you are. In general, the more you move, the more protein you need. "The less wear and tear on your body, the less repair work you'll have to do," says Sass. Your age also matters. Some research suggests that as you age, your body does better with higher amounts of protein. A study published in the American Journal of Physiology, Endocrinology, and Metabolism found that when people over 50 ate about twice the DRI for protein, their bodies were better at building muscle.
If you do regular strenuous exercise (think traditional
cardio and strength training), the ideal amount of protein per day for building
and maintaining muscle is about 0.75 grams of protein per pound of body weight,
ideally, spread. Evenly throughout the day, Sass says. So if you work out hard,
aim for 0.75 to 1 gram of protein per pound of healthy body weight. But remember
that this means whatever your weight when you are feeling stronger and
healthier. It is essential to note the distinction if you are underweight or
overweight; You don't want to use the numbers on the scale as a reference for
your protein intake.
The absolute minimum, if you're not active or a little
active, should be around 0.5 grams of protein. @techgeeksblogger