Do you know….

What the recommend daily intake of protein is

How much protein YOU should consume

Foods high in protein content


How much?

The RDA recommends that the average individual consumes .8g/kg to meet your basic nutrition needs. This amount however does not take into account your age, activity level, disease states, and diet history.

Who needs more?

  • Strength/power/speed athletes
  • Endurance athletes
  • Pregnant women
  • Older adults
  • Cancer patients
  • Diabetics

How much do athletes need?

According to the American College of Sports Medicine and Academy of Nutrition and Dietetics an athlete needs to consume between 1.2-2.0 grams per kg of bodyweight. Endurance athletes need about 1.2-1.6 grams and strength based athletes need 1.6-2.0 grams per kilogram. A. good rule of thumb is about a gram of protein per pound of body weight, so if you weigh 150lbs, consume 150 grams!

High protein foods:

  • Chicken
  • Fish
  • Red meat
  • Soybeans
  • Tofu
  • Protein powders/bars
  • Eggs
  • Greek Yogurt


  • Spread protein out throughout the day
  • Eat leaner cuts of meat
  • Snack on high protein snacks
  • If having trouble eating enough, utilize powders


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Source: Athletes and Protein Intake. Today’s Dietitian. Accessed February 14, 2019.

One thought on “Protein 101

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