Protein

What About Protein?

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.