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6 Things You Need To Know About Protein

6 Things You Need To Know About Protein

Those containers of whey protein you have stacked in your closet, are they helping or hurting you? While they definitely buy you a membership card into the Jersey Shore Club, they might be better used as bed risers. The average man believes that the more protein you eat, the more muscle you’ll gain, but this is not entirely true. Before you eat your pound of grilled chicken for lunch, read on:

1. Protein is essential for you to survive.

Protein is a component of every cell, tissue, and organ in the body. When we eat protein, it is digested into amino acids, which are considered the “building blocks” of life, as they are responsible for creating all the other proteins our body needs. This is a continuous cycle, and thus your body needs protein every day. If it’s been a while since high school biology, and this seems confusing, think of a big building made out of different Lego pieces. Once that building is broken apart, you can use the pieces to build new things, just as your body does with the amino acids found in the protein you digest.

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2. Not all proteins were created equal.

Different sources of protein provide different amino acids. Foods that provide all of the essential amino acids, or ones that cannot be made by our bodies, are called complete proteins and come from animal-based foods. Meat, poultry, fish, milk, eggs, and cheese are sources of complete proteins. Incomplete proteins are low in one or more of these essential amino acids, and include foods such as beans and rice. However, you can combine these incomplete protein sources to ensure you get all of the essential amino acids you need.

3. You do not need as much protein as you think you do.

The recommended dietary allowance (RDA) for protein is 46 grams for women ages 19–70+ years of age and 56 grams from men 19–70+ years of age. This equates to 10–35% of your daily caloric intake. According to the Food and Nutrition Board, it is recommended that you consume 0.36 grams of protein for every pound of body weight. For example, if you weigh 160 pounds, you should consume 58 grams of protein per day. The 2005–2006 National Health and Nutrition Examination Study (NHANES) found that men above the age of 20 years old were consuming 101.9 grams of protein and women of the same age were taking in 70.1 grams of protein. This means that most Americans are getting almost twice the amount of protein they need.

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4. You can get a sufficient amount of protein from plants.

For those who choose to not eat meat, there are still ample ways to get your recommended daily intake of protein. Non-animal sources of meat include beans, nuts, nut butters such as peanut butter, almond milk, seeds, whole grains, and soy protein such as tofu and veggie burgers. Contrary to popular belief as well, you can be an athlete and a vegetarian. Famous vegetarian athletes include Joe Namath, Prince Fielder, and Billie Jean King.

5. More protein does not always equal more muscles.
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    Eating large levels protein does not directly equate to more muscle mass. In fact, athletes only need slightly more protein than the average individual, which they are likely getting from the increased amount of food intake. A 2004 article in the Journal of Sports Sciences, by Kevin D. Tipton and Robert R. Wolfe, states that increased protein will provide a “minimal” advantage and that lean body mass can be maintained with a large variety of protein diets. They conclude that most athletes are already meeting this requirement, thus high protein diets are not necessary.

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    6. A high-protein diet can harm you.

    Often high-protein foods, such as red meat and full-fat dairy products, contain high levels of saturated fat as well. These foods can increase the amount of bad cholesterol in your body and thus put you at a higher risk of heart disease. In people who suffer from kidney disease, high-protein diets put an extra strain on the kidneys as they attempt to eliminate the by-products of protein metabolism. Furthermore, some high-protein diets suggest limiting carbohydrate intake. This can result in a lack of other important nutrients, as well as fiber, which can cause constipation and diverticulitis.

    The information on the internet related to protein is largely dominated by websites promoting high-protein diets and supplements. The next time you read about how you should eat a bowl of whey a day with a side of bone marrow, take a look at how many supplement ads are also on the website. A balanced diet, as always, is best. Before starting any diet, though, you should talk to your healthcare professional. Now, enjoy your chicken and maybe throw in some veggies or some pasta. Your biceps will not disappear.

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    Last Updated on October 20, 2020

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

    1. Break Your Work into Little Steps

    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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    • (1) Research
    • (2) Deciding the topic
    • (3) Creating the outline
    • (4) Drafting the content
    • (5) Writing Chapters #1 to #10,
    • (6) Revision
    • (7) etc.

    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

    2. Change Your Environment

    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

    3. Create a Detailed Timeline with Specific Deadlines

    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

    4. Eliminate Your Procrastination Pit-Stops

    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

    5. Hang out with People Who Inspire You to Take Action

    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

    6. Get a Buddy

    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

    7. Tell Others About Your Goals

    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

    8. Seek out Someone Who Has Already Achieved the Outcome

    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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    9. Re-Clarify Your Goals

    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

    10. Stop Over-Complicating Things

    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

    11. Get a Grip and Just Do It

    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

    Reality check:

    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

    Bonus: Think Like a Rhino

    More Tips for Procrastinators to Start Taking Action

    Featured photo credit: Malvestida Magazine via unsplash.com

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