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    Protein Sources For Athletes

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    Paul Hrkal
    This document provides recommendations for protein intake for physically active individuals and lists common protein sources and their protein and fat contents. It recommends 1.4-2.0 grams of protein per kilogram of body weight per day for athletes. To calculate protein needs, it advises dividing weight in pounds by 2.2 to get kilograms and then multiplying kilograms by 1.5. The list then details the protein and fat in various foods, noting that some fat is beneficial.

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    Protein Sources For Athletes

    Uploaded by

    Paul Hrkal
    202 views1 page
    This document provides recommendations for protein intake for physically active individuals and lists common protein sources and their protein and fat contents. It recommends 1.4-2.0 grams of protein per kilogram of body weight per day for athletes. To calculate protein needs, it advises dividing weight in pounds by 2.2 to get kilograms and then multiplying kilograms by 1.5. The list then details the protein and fat in various foods, noting that some fat is beneficial.

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    Protein Sources for Athletes

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    This document provides recommendations for protein intake for physically active individuals and lists common protein sources and their protein and fat contents. It recommends 1.4-2.0 grams of protein per kilogram of body weight per day for athletes. To calculate protein needs, it advises dividing weight in pounds by 2.2 to get kilograms and then multiplying kilograms by 1.5. The list then details the protein and fat in various foods, noting that some fat is beneficial.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    202 views1 page

    Protein Sources For Athletes

    Uploaded by

    Paul Hrkal
    This document provides recommendations for protein intake for physically active individuals and lists common protein sources and their protein and fat contents. It recommends 1.4-2.0 grams of protein per kilogram of body weight per day for athletes. To calculate protein needs, it advises dividing weight in pounds by 2.2 to get kilograms and then multiplying kilograms by 1.5. The list then details the protein and fat in various foods, noting that some fat is beneficial.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    PROTEIN SOURCES FOR ATHLETES

    It is currently recommended that protein intakes of 1.4 2.0 grams/kg/day for physically active individuals is not only safe, but may improve the training adaptations to exercise training. To figure out the right amount of protein for you, use the following equations: Your weight in pounds / 2.2 = Your weight in kilograms. Your weight in kilograms x 1.5 = Your recommended protein intake each day.* The following is a list of sources of protein. Please note that the fat content is also given. It is important to keep in mind that some of the fat content is essential fat which has numerous healthy benefits over saturated fats. Protein Sources Protein (in grams) Fat (in grams) Almonds, cup 12 35 Bagel 6 2 Barley, 1 cup (cooked) 16 2 Beans, 1 cup (cooked) 15 1 Beef, lean (5 x 5 x inch) 22 5 Black-eyed peas, 1 cup (cooked) 13 1 Bread, 1 slice of whole grain 3 1 Cheese, 1oz 7 9 Chicken breast 26 3 Chicken pot pie, homemade 23 31 Clams, 3 oz 65 11 Cottage cheese 1% fat, ( cup) 15 2 Egg, 1 large 6 6 Fish, white, 3 oz 17 5 Ham, 3 oz 18 19 Hamburger, lean homemade (5 inch patty) 30 13 Lentils, 1 cup (cooked) 16 trace Milk, 1 cup skim 8 trace Nut butters, 1 Tbs 4 7 Oatmeal, 1 cup (cooked) 5 2 Peanuts, 1 cup roasted in oil 37 72 Pumpkin seeds, cup 17 30 Rice, whole grain, 1 cup 4 trace Salmon, 3 oz 20 10 Split peas, 1 cup (cooked) 16 1 Steak, fat trimmed, 6 oz 40 8 Sunflower seeds, cup 17 34 Tofu, 4 oz 9 6 Tofu burger, 1 patty 6 6 Tuna, packed in water, 3 oz 24 3 Turkey, dark meat (2 x 1 x inch) 26 7 Turkey, white meat (4 x 2 x inch) 28 3 Veal cutlet, 3 oz 23 9 Yogurt, low fat, 8 oz 10 3
    Paul Hrkal ND 2011

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