The American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the International Society of Sports Nutrition recommend between 1.2 and 2.0 grams of protein per kilogram of body weight (an average of 1.6 grams per kilogram) for healthy adults participating in Strength Training. This translates to at least .7 grams of protein per pound of ideal body weight. This recommendation can be split into three or four meals or snacks. If you are not consuming adequate protein from whole foods, you are a candidate for a protein supplement (e.g., shake, bar, etc.). Animal and plant-based protein sources can be used in combination or exclusively.
Item Amount - Protein Grams
Milk, 8 ounces - 8 grams.
Plain yogurt, 8 ounces - 8 grams.
Sweetened yogurt, 6 ounces - 5 to 6 grams.
Greek yogurt, 6 ounces - 10 to 15 grams.
Ham, 1 ounce - 7 grams.
Pork, 1 ounce - 7 grams.
Red meat, 1 ounce - 7 grams.
Ground beef or turkey, 1 ounce - 7 grams.
Wild game (venison, etc.), 1 ounce - 7 grams.
Fish (salmon, tuna, etc.), 1 ounce - 7 grams.
Veggie burger, 3 ounces - 10 to 15 grams.
Chicken or turkey, 1 ounce - 7 grams.
Tofu, ½ cup - 14 grams.
Soybeans, ½ cup boiled - 15 grams.
Quinoa, ½ cup cooked - 4 grams.
Chia seeds, 1 ounce - 5 grams.
Mixed nuts, 1 ounce - 6 grams.
Cottage cheese, ½ cup - 12 grams.
Cooked beans, ½ cup - 7 grams.
Cooked oatmeal, ½ cup - 3 grams,
Pasta, ½ cup - 4 grams.
Rice, ½ cup - 2 grams.
Egg, 1 Large -7 grams.
Egg white - 3.5 grams.
Cheese, 1 ounce - 7 grams.
Protein Powder, 1 ounce - 20 grams.
Pre-Mixed Protein drink - 15 to 30 grams.
Protein Bar (RXBAR, etc.) - 10 to 30 grams.
See the Nutrition Facts label for protein values of specific foods.
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