Protein Guidelines

The RDA recommends 0.8 grams of protein for each kilogram you weigh for healthy adults. But the guidelines for athletes are greater, of course: 1.4 – 2.0 grams, depending on what type of athlete you are. This is up to two and a half times the recommended amount for typical adults. How do you know where you fall into the range? If you’re a distance athlete, you fall into the lower end of the category. Try to get about 1.4 g per kilogram of your weight. If you’re a 150-pound male, that would be about 95 grams of protein per day. If you’re a weightlifter or strength trainer, you fall into the upper bounds. A 150-lb. strength trainer would require up to 136 g of protein per day. Some healthy sources of protein: chicken breast (20g in 100g serving), milk (about 8 g per cup), yogurt (13 g per oz), tuna salad (32 g in 1 cup), or cottage cheese (14 g per 100 g serving).

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