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14.12.2012

How much protein in a chicken breast with bone, ez bar preacher curl - How to DIY

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Many athletes, including dancers, obsess about protein, thinking that eating more makes them leaner and stronger.
The protein in a dancer's diet is necessary for preserving lean body mass, repairing muscles after training and performances, and building new muscle. Protein is found in a variety of foods, including meats, seafood, poultry, eggs, dairy products, vegetables, beans, soy foods and grains. Eating protein and carbs together at meals and snacks before, during or after rehearsals or performances may help promote muscle recovery, according to a 2004 study published in the "American Journal of Physiology." A healthy carb and protein breakfast might include whole-grain cereal with milk. While as a dancer you do need more protein than a nonathlete, eating more -- or making it the focus of your diet -- does not improve physique.


Seafood and white-meat poultry without the skin are high-quality sources of protein that are low in fat and calories, with 21 grams of protein in a 3-ounce serving.
Making sure you get enough carbs and fat in your diet allows your body to use protein to build and repair muscle instead of using it as a source of energy.
For lunch, you might enjoy a turkey sandwich on whole-wheat bread with fruit and a side salad. Knowing how much protein you need may help you eat a more balanced diet for better performance, as well as more energy, focus and strength. By comparison, a nonathlete needs 0.8 gram of protein per kilogram of body weight, or 40 grams of protein at 110 pounds.


Low-fat dairy foods, including nonfat milk and yogurt, are rich in protein with 8 to 17 grams per serving and also contain calcium and vitamin D to keep your bones healthy and strong.
A healthy dancer's diet should contain 55 percent to 60 percent carbohydrates, 10 percent to 15 percent protein and 20 percent to 30 percent fat, says the International Association for Dance Medicine & Science. Healthy carb and protein snacks include yogurt and fruit, whole-grain crackers with peanut butter or dried fruit with nuts.



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