4 years ago10,000+ Views
Whether you are training for a race, or just needing an energy boost throughout the day, you should be concerned with your protein intake. Depending on your activity level, you should increase your daily protein appropriately, but for the average American adult - here is the breakdown of what your body needs. It is encouraged that adults get 10% to 35% of their day's calories from protein foods. That's an average of about 46 grams of protein for women, and 56 grams of protein for men. This shouldn't be that hard as long as you eat two to three servings of protein-rich foods a day! - A small 3-ounce piece of meat has about 21g of protein. - One 8-oz yogurt has about 11g of protein. - One cup of milk has 8g of protein. - One cup of dry beans has about 16g of protein. Some Protein Rich Meals: (*) Indicates a vegan option! Middle Eastern Omelette -* Quinoa and Salmon Fritters - Smoky Black Bean Beet Burgers -* Cajun Pork Burgers - Too Much Protein? Eating more protein than your body needs can interfere with your health and fitness goals in a number of ways, including weight gain, extra body fat, stress on your kidneys, and dehydration. Consult your doctor when significantly increasing your protein intake.
I am going to try the Quinoa and Salmon Fritters tonight!
If you're serious about gaining lean muscle then Protein intake ranging from 1.4 grams of protein per kilogram of bodyweight to one gram per pound has been the "consensus" among meatheads
I go from getting a ton of protein one day, to none the next! Time to work on that I think!
I usually start my day out with a protein rich meal (eggs, yogurt, etc) but I get less and less protein later in the day. I'll try to work on that!