Do you know….
What the recommend daily intake of protein is
How much protein YOU should consume
Foods high in protein content
The RDA recommends that the average individual consumes .8g/kg to meet your basic nutrition needs. This amount however does not take into account your age, activity level, disease states, and diet history.
Who needs more?
- Strength/power/speed athletes
- Endurance athletes
- Pregnant women
- Older adults
- Cancer patients
How much do athletes need?
According to the American College of Sports Medicine and Academy of Nutrition and Dietetics an athlete needs to consume between 1.2-2.0 grams per kg of bodyweight. Endurance athletes need about 1.2-1.6 grams and strength based athletes need 1.6-2.0 grams per kilogram. A. good rule of thumb is about a gram of protein per pound of body weight, so if you weigh 150lbs, consume 150 grams!
High protein foods:
- Red meat
- Protein powders/bars
- Greek Yogurt
- Spread protein out throughout the day
- Eat leaner cuts of meat
- Snack on high protein snacks
- If having trouble eating enough, utilize powders
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Source: Athletes and Protein Intake. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/060114p22.shtml. Accessed February 14, 2019.