Bee Active Personal Training 8 Week Challenge Nutrition Handbook - Sept 2013 | Page 12

How much protein? – Am I getting a sufficient amount?
?A daily intake of 1.5 grams of protein per kilogram of body weight is
considered sufficient for maintaining a healthy weight range.
?A protein intake of 1.5-2.0g of protein per kilogram is considered ideal for
weight loss (muscle maintenance).
? protein intake of 2.0-2.5g of protein per kilogram is considered
A
sufficient for muscle maintenance or muscle gain.

Important note:

Nutrition...

n will:
Eating protei
hunger
• Switch of f
nger
el fuller for lo
• Help you fe
er cravings
• Lead to few
petite
• Decrease ap

Advantages of eating the right amount of
protein at the right times

P

rotein is the most satisfying of all the nutrients because when you eat it,
it triggers the release of chemical signals that switch off hunger. People
who eat foods with high protein feel full longer and experience fewer
cravings. Eating healthy foods with protein increases metabolism and helps
promote healing. Protein ?????????????????????????????????????????)%???????????????????????????????????????????????????????????)??????????????????????????????????????????????????!??????????)?????????????????????????????????????????????????????????????)????????????????????????????????????????????????????????????)??????????????????????????((0