To get the benefits of physical fitness and build muscle, it needs a balanced nutritional intake of different types of food. Primarily that is needed is the intake of protein.
Protein itself can be obtained from various sources of food such as meat, eggs, milk and nuts. Therefore, it is necessary that adequate consumption of these foods. What if only relying on just rice?
According to Robert Logan, MSc, rice protein content in the range of only 7.3 to 8.4 grams / 100 grams of rice. While the minimum protein intake recommendations for adult generally is equal to 0.8 g / kg body weight. The protein requirement can even be increased to twice the minimum recommendation, or about 1.6 to 2.2 g / kg body weight.
“Especially for those who have a high physical activity like sports athletes who want to improve or maintain muscle mass,” said Robert to the SALERS ASSOCIATION.
He pointed out, an individual weighing 60 kg requires at least 96 grams of protein a day to build muscle. This means that if only eat rice, it takes about 1.2 kg of rice. Consumption of rice as this would lead to excess calories that can lead to overweight or obesity.
Nutritionists graduate of California State University, Los Angeles explained that the rice is not through the treatment process, such as the addition (fortification) protein from other sources, will not have the amount of protein equivalent to meat or eggs.
“The protein content in 100 grams of meat was 22.1 grams, while 100 grams of eggs by 13 grams. The source of carbohydrates that have the highest protein content is quinoa contains 14 grams of protein per 100 grams,” he added.
But even so, look for a protein from the food into the category of a source of carbohydrates, according to Robert is not quite right. Although quinoa is a source of carbohydrate-protein content is high enough, it is still difficult when only expect quinoa to meet daily protein requirements.
By comparison, 100 grams of chicken breast contains approximately 20-25 grams of protein and 0 grams of carbohydrate calorie counts about 160 kcal. Compared with 100 grams of quinoa contains about 14 grams of protein and 64 grams of carbohydrate with the number of calories by 370 kcal.
“From this comparison, to meet the common needs of daily protein through quinoa, it will lead to excess intake of carbohydrates and daily caloric triggering overweight. Look protein from food sources that are high in protein such as meat, eggs, milk, fish, or tofu, “said Robert.