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|
|1 cup||Kidney beans, canned||208||13||38||1|
|1||Low-fat cottage cheese||164||28||6||2|
|8 oz.||Skim milk||86||8||12||0|
This information was provided by Reg Grant, Strength and Conditioning Coach for the New York Rangers.