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06510-3202
Other issues of Nutrition Advisor
Should you push the protein?
From arm-chair quarterbacks and weekend warriors to professional strength-training athletes, all have something in common—one diet does not fit all, especially when it comes to protein. Unfortunately many active individuals adopt the “more is better” attitude often in place of recommendations based on scientific literature.
The popularity of high-protein diets has further complicated the story, especially among the weight loss crowd. How much protein should you really be putting on your plate?
The basics
Protein is a nutrient comprised of amino acids. It is crucial for building and repairing body tissues, making body chemicals like hormones, antibodies and enzymes, transporting nutrients and assisting in muscle contractions.
In addition to protein, active people need to make sure they are ingesting enough total calories, especially carbohydrates, the main fuel source for energy. If you don’t consume enough carbohydrates, protein will be broken down for energy which isn’t an efficient fuel source. In fact, utilizing protein for energy can reduce the overall intensity of a workout and decrease muscle gain.
Consuming extra protein above your daily energy needs will be stored as body fat.
How much is enough?
One way to determine your individual protein needs is to base it on your weight. The current dietary protein recommendation for most individuals is 0.4 grams per pound of bodyweight (0.8 grams/kilogram). Athletes and most active individuals require slightly higher amounts to meet the demands of strength and endurance training, however, there is no scientific evidence to support an intake above 0.9 grams per pound (2.0 grams per kilogram).
In addition, excessive amounts of protein may cause unwanted stress on the kidneys and increase the risk of heart disease over the long term.
Daily Protein Needs
| General Population | Recreational Athletes, Active Individuals | Endurance Athletes | Strength Athletes and Body-builders | |
| Recommended protein intake | 0.4 g/pound (0.8 g/kg) |
0.45 g/pound (1 g/kg) |
0.5-0.7 g/pound (1.2-1.5 g/kg) |
0.6–0.8 g/pound) (1.4-1.8 g/kg) |
| Typical protein needs of a 160 pound (72 kg) person | 64 g | 72 g | 80-112 g | 96-128 g |
Based on the above recommendations, you can see that a 160-pound endurance athlete would need about 16-48 additional grams of protein a day, that’s only about 2 to 7 ounces above the needs of a nonathlete.
Amount of protein in various foods
If you primarily rely on animal sources of protein to meet your daily needs, you may be consuming more saturated fat than your realize. Saturated fat is the type that can elevate the “bad” type of cholesterol. Your best bet is to look for lean protein sources. The following chart provides examples.
| Food | Serving size | Protein (g) |
| Whole Egg | 1 large | 6 |
| Egg whites | 2 large | 7 |
| Roasted chicken breast (skinless) | 3 ounces | 26 |
| Extra lean ground beef | 3 ounces | 22 |
| Pork tenderloin | 3 ounces | 26 |
| Salmon | 3 ounces | 22 |
| Tuna steak | 3 ounce | 25 |
| Skim Milk | 1 cup | 8 |
| Low fat cheese | 2-1 inch cubes | 8 |
| Low fat yogurt | 1 cup | 11 |
| Almonds | 20 | 5 |
| Soy nuts | ¼ cup | 8 |
| Peanut butter | 2 Tbsp | 8 |
| Black beans (ckd) | ½ cup | 8 |
| Tofu (Firm) | 1 ounce | 4 |
| Soybeans (Edamame) | ½ cup | 14 |
Your choices
Whether you are an athlete or not, your protein requirements are individualized and unique. Remember to always consider your personal goals and lifestyle when designing your diet. Above all, enjoy all foods in moderation!
Source: US Dept of Agriculture nutrient database 
The Yale-New Haven Nutrition Advisor is created by registered dietitians and dietetic interns who staff the Nutrition Clinic at Yale-New
Haven Hospital. For information, contact the Nutrition InfoLine at (203)
688-2422.
For more information on this topic, see
- The role of protein in promoting recovery from exercise, Gatorade Sports Science Institute
- Protein: How much protein do I need for muscle-building? American Dietetic Association
| The Web sites above are linked for your convenience. For the most part they are not managed by Yale-New Haven Hospital. While we make every effort to recommend sites of high quality, we do not continuously review, control or take responsibility for the content of sites other than our own. If you are disappointed in the quality of a site we have listed, please let us know. |
Other issues addressed by Yale-New Haven Nutrition Advisor:
- Color your plate
- Give me an "E!"
- Revising the ABCs of good health: The new 2005 dietary guidelines
- Demystifying the glycemic index
- Nutrition 101 for students away from home
- All fats are not created equal
- The whole truth about whole grains
- Alzheimer's disease and diet
- Does fast food have to equal fat food?
- The truth about trans fats
- Understanding yogurt
- Thinking about going low-carb?
- What's to drink?
- Obesity—it's not just for grown-ups anymore
- Fruits and vegetables: Always in season
- Calcium: Not just for bones anymore!
- Mercury Rising
- A powerful B vitamin: Folate
- Vegging out
- Manic for organic
- Beta carotene
- Archive
Last revised: July 29, 2005 (LMc)
