The truth behind protein: how much you need daily and what foods it's in
Believe it or not, most of us get enough protein without even thinking about it. Protein is important for building and repairing muscle, hair and fingernails, as well as producing hormones and boosting the immune system.
How much do I need?
• Recommended daily allowance: .4g/lb
• Recreational exerciser: .5g-.75g
• Competitive athlete: .6g-.8g
• Growing teenage athlete: .9g-1g
• Adult building muscle mass: .7g-.8g
• Athlete restricting calories: .8g-1g
Good Sources:
• Egg whites (2 large): 7g
• Peanut butter (2 tablespoons) 8g
• Milk, yogurt (16 oz): 16g
• Tuna (6 oz): 40g
• Chicken or beef( 6 oz): 45g
Melissa Gerharter MS, registered dietitian, is co-owner of Joust Strength and Fitness of Ann Arbor, joustfitness.com. She is also a personal trainer and an adjunct lecturer at Eastern Michigan University. She can be reached at Melissa@joustfitness.com
Comments
Judy Stone CN, MSW
Wed, Feb 10, 2010 : 12:01 p.m.
Beans! They also give you complex carbs but for vegans, they're a decent source of protein. Put 'em in soups, make purees to use with veggies as a dip, mash up with sauteed onions and garlic and spices for burritos. On average, 1/2 cup will give you an ounce (7g) give or take, of protein. Lentils are also good.
Ryan J. Stanton
Wed, Feb 10, 2010 : 10:34 a.m.
Vegan sources of protein? Try adding baked tofu to whatever you're cooking. It's tasty and it's packed full of protein. You can find it in little packages for about $3 at places like Whole Foods or Trader Joe's in the cold foods section (I would recommend the hickory or teriyaki flavor). I also try to start my day with a bowl of cereal (in almond milk of course) such as Kashi's Go Lean Crunch (I like the honey almond kind the best). It's very high in fiber, protein and omega-threes. I'm no expert dietician so that's just my two cents. But good luck!
Chuck Marshall
Wed, Feb 10, 2010 : 10:11 a.m.
Wonder what would be good vegan sources of protein?
Wolverine3660
Wed, Feb 10, 2010 : 10:01 a.m.
Thanks for the info about how much protein a person needs, and what commonly available foods have.