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How Much Protein Do I Really Need?
Protein is of interest to athletes and dieters. It is essential for growth and repair of tissues, especially muscles. Protein also plays an important role in maintaining your immune system, and provides a source of energy during prolonged exertion. Proteins are made up of small chains of building blocks called amino acids. Non-essential amino acids can be produced by the body, and essential amino acids must be obtained from the foods we eat. A healthy diet containing plant and animal proteins will usually provide enough daily protein to maintain muscle mass; e.g. a mix of legumes, grains, soy, red meat, eggs, chicken, fish, dairy. For athletes, the branched chain amino acids (BCAAs) are essential amino acids particularly important for muscle recovery, growth and repair. The essential amino acid leucine has gained attention recently for its role in muscle tissue growth; it can be readily-obtained from foods such as eggs, soy protein, tuna and skim milk powder.
The U.S. Recommended Daily Allowance (RDA) for protein is 0.8 gram per kilogram (2.2 pounds) of body weight. For example, if you weigh 150 pounds, the RDA would be about 67 grams of protein. However, protein requirements vary according to factors such as lifestyle, physical condition, overall health, age, gender, carbohydrate intake, training level, and the type, duration and intensity of exercise. In general, the RDA is sufficient for a sedentary lifestyle, but intense exercise increases the need for protein. Recreational cyclists may need 0.8-1.0 g per kg. of body weight for endurance and recovery. Resistance athletes (weight-lifters) may need 1.5 to 1.7 grams of protein per kg. of body weight to pack on the muscle. As shown by the chart below, most animal and dairy sources of protein are also fairly high in fats.
|
Food Name |
Portion |
Protein |
Total Fat |
Saturated Fat |
|
size |
grams |
grams |
grams |
|
| Round Steak, trimmed |
3 oz. |
27 |
4 |
2 |
| Steak, Sirloin, trimmed |
3 oz |
27 |
4 |
1 |
| Tuna, canned, packed in water |
3 oz |
26 |
1 |
0 |
| Poultry, white, w/o skin |
3 oz |
26 |
4 |
1 |
| Tuna, canned in oil |
3 oz |
25 |
7 |
1 |
| Pork, roast, trimmed |
3 oz |
25 |
9 |
3 |
| Roast Beef, lean, trimmed |
3 oz |
24 |
8 |
3 |
| Poultry, Dark w/o skin |
3 oz |
24 |
9 |
3 |
| Sardines, canned in oil |
3 & 3/4 oz |
23 |
11 |
1 |
| Steak, Sirloin, untrimmed |
3 oz |
23 |
13 |
5 |
| Poultry, dark, with skin |
3 oz |
22 |
13 |
4 |
| Hamburger, 20% fat |
3 oz |
22 |
17 |
7 |
| Cod, white, baked |
3 oz |
21 |
1 |
0 |
| Hamburger, 30% fat |
3 oz |
20 |
19 |
8 |
| Sardines, canned in water |
4 & 3/8 oz |
19 |
10 |
2 |
| Lamb Chop, Loin, untrimmed |
3 oz |
19 |
17 |
7 |
| Ham, lean, 5% fat |
3 oz |
18 |
5 |
2 |
| Ham, untrimmed |
3 oz |
17 |
13 |
4 |
| Protein Drink Mix |
3 TB |
15 |
1 |
0 |
| Cottage Cheese, 1% fat |
1/2 cup |
14 |
1 |
1 |
| Cottage Cheese, Creamed |
1/2 cup |
13 |
5 |
3 |
| Yogurt, w/o fruit, lowfat |
1 cup |
11 |
3 |
2 |
| Tofu |
4 oz |
9 |
5 |
1 |
| Yogurt, plain, whole milk |
1 cup |
9 |
8 |
5 |
| Milk, Skim |
1 cup |
8 |
0 |
0 |
| Cheese, Mozzarella part skim |
1 oz |
8 |
5 |
3 |
| Milk, Whole |
1 cup |
8 |
8 |
5 |
| Cheese, Swiss |
1 oz |
8 |
8 |
5 |
| Peanut Butter |
2 TB |
8 |
16 |
3 |
| Cheese, American, fat free |
1 oz |
7 |
0 |
0 |
| Beans, Canned, Baked w/ Tomato Sauce & Pork Slice |
1/2 cup |
7 |
1 |
1 |
| Chickpeas, canned |
1/2 cup |
7 |
2 |
0 |
Yogurt, frozen, vanilla |
1 cup |
7 |
6 |
4 |
| Cheese, Cheddar |
1 oz |
7 |
9 |
6 |
| Peanuts |
1 oz |
7 |
14 |
2 |
| Egg, hard cooked |
1 |
6 |
5 |
2 |
| Cheese, American |
1 oz |
6 |
9 |
6 |
| Instant Breakfast, Chocolate |
1 envelope |
4 |
1 |
0 |
Ice Cream, 16% fat |
1/2 cup |
3 |
12 |
7 |
Source: Minnesota Nutrient Data base, Tufts University School
of Medicine, Boston, MA
Revised 2/03
