Download Protein 101

How much Pro do we need?
Protein RX
• The traditional
RDA for protein is 0.8g/kg/d for healthy people
•protein requirements for most “athletes” are higher:
*1.2-1.4 g/d /kg for endurance athletes
Example 160 pounds = 73 Kg x 1.4= 101 grams/PRO /day
• *1.4-1.8 g/d/kg for strength athletes are adequate to support the
needs for tissue building & replacement as well as amino acid used
for energy
• Rx Based on iso-caloric (caloric balance) or hypercaloric state
(too many calories with respect to needs)
• Protein as an energy source during exercise (5-10 % of total energy
expenditure) but can be > if hypocaloric (too low cals)/ catabolic state
will need to increase calorie level.
Protein RX Continued
•Based on “New DRI Rx” - 10%-35% of total Kcals
•10%-35% of total Kcals = 100-350 Kcals of PRO/1000 Kcals
•* 25- 87.5 g/1000 Kcals;
• * 50- 175g /3000 Kcals
•* 75-262.5g/3000 kcals
•How does this fit with Rx for athletes
•Upper end of range clearly exceeds Rx for “athlete” Rx
•*1.2-1.4 g/d /kg for endurance athletes
*1.4-1.8 g/d/kg for strength athletes are adequate to support the
0g
7-12g
6 - 10 g
7g
2g
2 -6g
Soy beverage
Soy Products
8-18g
.5-1g
Note: g of PRO per food group is an approximate level per serving
Formation of “Complete Proteins” from
Plant Protein Sources
In combination you tend
to get all the amino
Acids or building
Blocks to make a
Complete PRO.
Exception Grain + nuts
& seeds sometime lacking
An AA.
Examples:
*Rice and Beans
*PB & jelly sandwich
•Pasta salad with beans
•Trail mix that includes
•Cereal and Milk
Complete PRO and
Complements others