Here are some guidelines on how much protein is optimal:
For Muscle Building or Weight Gain: approximately 1-2 grams of protein per pound of body weight. (depending on how heavy you are training)
For Maintenance: approximately 1 gram of protein per pound of body weight.
For Weight Loss: approximately 1 gram of protein per pound of body weight.
Good Protein Sources Include: eggs, egg whites, fish (mostly any kind not fried), skinless chicken or turkey breasts, lean beef, cottage cheese, meal replacement shakes or bars and protein powders.
Table 1. Approximate Protein in Selected Foods
Foods Protein - Content
- Ostrich: 10 grams/ounce
- Beef: 7 grams/ounce
- Poultry: 7 grams/ounce
- Fish: 7 grams/ounce
- Large Egg: 7 grams/egg
- Milk: 8 grams/cup
- Cheese: (Cheddar) 7 grams/ounce
- Bread: 4 grams/slice
- Cereal: 4 grams/½ cup
- Vegetables: 2 grams/½ cup
- Soybeans: (dry) 10 grams/ounce
- Peanuts: 7 grams/ounce
- Lentils: (dry) 6.5 grams/ounce
- Red Beans: 6 grams/ounce
- Baked Potato: 9 grams/8 ounces
- Cashews: 5 grams/ounce
Protein Powders - Protein powders can also help you reach your protein needs. Compared to MRP's that contain a ratio of protein, carbohydrate and fat; protein powders are almost pure protein. You can drink 'em straight, mix them with fruit or milk to make a shake, mix 'em in oatmeal, cereal, yogurt or anything else you want.