Shout Out to Athletes – How Much Protein?

Posted 07/25/2014 | By HealthCorps

Just how much protein do you need as an athlete?

Well, it depends on the level of athlete you are, and your workout intensity and duration:

Endurance athletes need 1.2-1.4 grams of protein per kilogram of body weight
Strength and power athletes need between 1.2 -1.7 grams of protein per kilogram of body weight.
For recreational athletes, some new recommendations suggest 1.1 – 1.4 grams of protein per kilogram of body weight.
Serious marathon runners should consume 1.2 – 2.0 grams of protein per kilogram of bodyweight
Serious weight lifters should consume 1.4 – 2 grams of protein per kilogram of body weight

Here’s a list of some common protein-rich foods and their protein content:

  1. Salmon 4 ounces = 29 grams of protein
  2. Lentils, 1 cup = 18 grams of protein
  3. Large egg (1) = 6 grams of protein
  4. Tofu, firm, 3.5 ounces = 7 grams of protein
  5. Greek yogurt, 5 ounces = 14 grams of protein
  6. Kashi GoLean cereal , 1 cup = 13 grams of protein
  7. Skim milk, 8 ounces = 8 grams of protein

It’s important to spread your protein over three meals and possibly some snacks. Remember to choose a variety of proteins and to avoid overly processed sources.

 

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