A Healthier U

Top 5 Things You Should Know About Your Protein Intake

  1. Protein promotes satiety (keeping your full) throughout the day and helps to maintain and build lean body tissue.
  2. Consuming mainly protein is not the key to weight loss, without adequate energy from carbohydrates and fat, proteins will be used for energy. Make sure to consume enough fruits, vegetables and whole grains.
  3. For an average adult, protein should be consumed at 0.8g/kg of body weight per day. For a 180-pound (81 kg) male this would be about 65g of protein per day. If you are an athlete, talk to registered dietitian (RD) to determine your protein requirement.
  4. Try plant-based protein. Plant-based protein is nutritious, sustainable and environmentally friendly. Try eating more beans, tofu, tempeh, nuts/seeds, hummus, nutritional yeast, edamame, quinoa and lentils along with fish, poultry, dairy (milk, yogurt, cheese), nuts/seeds, eggs and lean meat. Research has shown that whole-food protein sources are superior choices. If you are unable to consume enough protein from whole-foods, a supplement may be beneficial.
  5. Consume protein throughout the day, not just around exercise. Protein intake should be about 15-25g per meal. Intake over 40 g has not been shown to increase muscle protein synthesis and may be converted to fat.

HealthFeed

7 Reasons Why Loving Relationships Are Good For You

Who is your favorite person with whom to share good news, quiet moments, funny stories, frustrations, or silly observations from the commute to work? We regularly turn to different people for different reasons. On any given day, we engage in a variety of relationships. From coordinating our day with our spouse and children, collaborating with coworkers, and saying hello to our favorite grocery cashier, loving relationships sustain us, define us and keep us healthy.

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RUNNING IN THE COLD

As the seasons change so should how you train for a race. Some tips on how to run when the weather is cold.

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For more expert health news and information, visit healthcare.utah.edu/healthfeed.