It is now agreed that you should eat more than the generally recommended quantity of protein for the regular individual. The USDA for protein is .8 g per kg of body weight, but most agree that this number should be closer to 2-3 g per kg in training athletes, especially those involved in resistance training. This means that if you are our 80 kg example person you should be eating 160- 240 g of protein per day especially while weight training in the off-season.
| Qty | Source | Calories | Protein Grams | Carb Grams | Fat Grams |
|---|---|---|---|---|---|
| 3.5 oz. | Chicken (white meat) | 175 | 31 | 0 | 5 |
| 1 | Large egg white | 16 | 3 | 0 | 0 |
| 3.5 oz. | Lean beef | 250 | 25 | 0 | 16 |
| 3 oz. | Shrimp | 84 | 18 | 0 | 1 |
| 3 oz. | Swordfish | 132 | 22 | 0 | 4 |
| 3 oz. | Tuna | 111 | 25 | 0 | 0 |
| 3.5 oz. | Turkey | 157 | 30 | 0 | 3 |
| 1 cup | Kidney beans, canned | 208 | 13 | 38 | 1 |
| 3 oz. | Cod | 89 | 19 | 0 | 1 |
| 3 oz. | Halibut | 119 | 23 | 0 | 3 |
| 1 | Protein shake | 280 | 42 | 24 | 2 |
| 1 | Low-fat cottage cheese | 164 | 28 | 6 | 2 |
| 8 oz. | Skim milk | 86 | 8 | 12 | 0 |
| 1/2 cup | Tofu | 183 | 20 | 5 | 11 |
This information was provided by Reg Grant, Strength and Conditioning Coach for the New York Rangers.
