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PROTEIN
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www.coachroblowe.com
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Protein
Intake per Bodyweight
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Protein
needs will vary depending on your training status.
Approx.
Daily Intake: 0.7 to 1.0 grams of animal protein per pound of bodyweight.
|
Wt.
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Per day
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Per week
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Wt.
|
Per day
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Per week
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|
100
|
70 – 100
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490 – 700
|
210
|
147 – 210
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1019 – 1470
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|
110
|
77 – 110
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539
– 770
|
220
|
154
- 220
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1078 - 1540
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|
120
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84 – 120
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588 – 840
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230
|
161
- 230
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1127 - 1610
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130
|
91 – 130
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637 – 910
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240
|
168 - 240
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1176 - 1680
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140
|
98 – 140
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686 – 980
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250
|
175 - 250
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1225 - 1750
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|
150
|
105 – 150
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735 – 1050
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260
|
182 - 260
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1274 - 1820
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160
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112 – 160
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784 – 1120
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270
|
189 - 270
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1323 - 1890
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170
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119 – 170
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833 – 1190
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280
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196 - 280
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1372 - 1960
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180
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126 – 180
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882 – 1260
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290
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203 - 290
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1421 - 2030
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190
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133 – 190
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931 – 1330
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300
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210 - 300
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1470 - 2100
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200
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140 – 200
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980 – 1400
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310
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217 - 310
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1519 - 2170
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Some
Basic Foods and their approx. Protein content
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4 ounces = 112 grams approx.
1 cup = 8 ounces = 250 ml approx.
1 pound = 16 ounces = 454 grams
For metric conversion visit www.convert-me.com
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Food
|
Serving
|
Grams
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Food
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Serving
|
Grams
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beef
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8
oz. or 224 g
|
60
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skim
milk
|
1
cup or 250 ml
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8
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hamburger
|
4
oz. or 112 g
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30
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cottage
cheese
|
250
g
|
30
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chicken
breast
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8
oz. or 224 g
|
60
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yogurt
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1
cup or 250 g
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10
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fish
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4
oz. or 112 g
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30
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egg white
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white
of 1 egg
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3.5
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1
can of tuna
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4.23
oz. or 120 g
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30
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egg
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1
large
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6
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1
can of salmon
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4.23
oz. or 120 g
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22
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Protein
Powder
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1
scoop
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20
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Sample:
201 grams of animal protein in
one day
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Sample:
1344 grams of animal protein in
one week
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Food
Choice |
Grams |
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Food
Choice |
Grams |
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Bf
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16
oz. milk
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16
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Bf
|
7
days x 16
oz. milk
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112
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Snack
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Yogurt
10 oz. or 300 g.
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12
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Snack
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7
days x 10
oz. Yogurt
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84
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Lunch
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1
can tuna
or 30 g. cottage cheese
or 4 oz. beef
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30
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Lunch
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3 days x 1 can of tuna
2 days x 250 g. of cottage cheese
2 days x 4 oz. beef
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90
60
60
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Snack
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16
oz. milk or 500 ml.
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16
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Snack
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7
days x 16 oz. or 500 ml. of milk
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112
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Post
Workout
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16
oz / 500 ml of milk
2 scoops of Protein Powder
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16
40
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Post
Workout
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6
days x 16 oz / 500 ml milk
6 days x 2 scoops of protein powder
|
96
240
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Dinner
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1 chicken breast
or 8 oz. fish
or 8 oz. beef
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60
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Dinner
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4 days x 1 chicken breast
2 days x 8 oz. fish
1 days x 8 oz. beef
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240
120
60
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Snack |
10
oz. milk |
10 |
Snack |
7
days x 10 oz. milk |
70 |
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Total |
201 |
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Total |
1344 |
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Notes:
(1) The idea behind this chart is to show you how you can get your
required protein through the day. Adjust the chart according to your
needs. (2) This sample with the protein powder in the morning is for
those of you who don't eat breakfast. Ideally, you need protein
within 30 minutes of the end of your workout - preferably liquid (whey powder) protein that is quick to
digest. So, be smart and take the time to eat breakfast. Milk,
yogurt etc. |