Download Protein Amino Acids Figuring Your Estimated Protein Needs

Protein
Info taken from 101 Sports Nutrition Tips by Susan Kundrat
Protein is essential for many functions in your body. In fact, protein can make up nearly
_____% of your body weight. Protein helps your body to do the following:
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Provide essential ________________ (protein building blocks) to the cells.
Develop new ______________ for growth and repair.
Make important ____________, _____________, and _____________.
Keep the cells in fluid balance.
Transport substances in the blood.
Provide __________ amounts of energy to the cells.
Without adequate ____________, your body can’t properly maintain and repair tissues like
muscles, tendons, ligaments, and skin. If your protein intake is low, it may affect how quickly
you recover from an injury or illness. In addition, _______________, the building blocks of
protein, contribute as much as _____________% of the energy burned during exercise.
Amino Acids
Proteins in the diet are made up of _____ different amino acids. _____ of these amino acids
are termed essential because the human body can’t make them. They must be obtained from
the foods we eat. To make a _________________, your body needs all of the nine essential
amino acids. Some high-protein foods have all nine of these. These foods are called “complete
proteins” and include meat, fish, poultry, milk and milk products, eggs, and soy protein.
Other foods are called “incomplete” proteins because they are missing one or more of
the essential amino acids. Combining a variety of “incomplete” protein sources in the diet can
also provide you with adequate amino acids to build protein.
Figuring Your Estimated Protein Needs
For athletes, protein needs are based upon your _______________ and __________________.
Athletes in moderate training may benefit from around 0.5 grams of protein per pound of body
weight. Examples of moderate training would include running, biking, or swimming for 30-60
minutes, 3 or 4 times a week. Athletes in heavy training may need as much as 0.8 grams of
protein per pound. In addition, athletes who are working hard to build muscle or are cutting
down on calories should take in the upper level of protein.
See the back of this page to determine your daily protein needs!
Body Weight (lbs)
100
120
140
160
180
200
220
240
260
280
300
Maintain muscle
Moderate
Workouts
0.5 grams/lb
50 grams
60 grams
70 grams
80 grams
90 grams
100 grams
110 grams
120 grams
130 grams
140 grams
150 grams
Maintain muscle
Moderate
Workouts
Gain Muscle
Intense Workouts
0.8 grams/lb
80 grams
96 grams
112 grams
128 grams
144 grams
160 grams
176 grams
192 grams
208 grams
224 grams
240 grams
Gain Muscle
Intense Workouts