Controlling food intake can be empowering or stressful. Meeting protein goals can be challenging when busy or limited by options.
-Assists in the building and repairing of tissue
-Building block for cartilage, bone, skin, muscle tissue, and even blood
To make sure that you are meeting your daily protein intake requirements, I would like you to sit down and calculate your needs.
Once you use our lb to kg chart to determine your weight in kg’s you can use this to help you calculate how much protein you need for optimal muscle protein.
Athletes with medical conditions necessitating restricted protein intake are advised 0.8-1.0 g/kg of body weight, totaling 51-64 g protein/day for a 140 lb athlete.
Recommended protein intake for athletes ranges from 1.2-1.7 g/kg body weight. Endurance athletes and weekend warriors thrive at 1.2-1.4 g/kg.
This protein intake supports muscle repair, preserves lean mass, and satiates during carbohydrate restriction. For a 140 lb athlete, it's 127 g/day.
Animal protein offers a more comprehensive amino acid profile than plant sources, making it a preferred choice for many athletes seeking optimal nutrition.
The best sources of protein include the following:
Animal-based: Egg Organic Chicken Organic Turkey Grass-Fed Beef Wild Caught Fish
Plant-Based: Tofu Tempeh Edamame Legumes, Nuts