Do you know….

What the recommend daily intake of protein is

How much protein YOU should consume

Foods high in protein content

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How much?

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
  • Diabetics

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:

  • Chicken
  • Fish
  • Red meat
  • Soybeans
  • Tofu
  • Protein powders/bars
  • Eggs
  • Greek Yogurt

Tips

  • 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.

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