Recommendations for Safe and Adequate Protein Intake
Recommendations for Safe and Adequate Protein Intake
Protein is a major source of energy that many lack in their daily diets. Many people are unaware of the amount of protein they should consume in a day, as well as which foods are the best sources for proteins. Below is a chart illustrating recommendations for safe and adequate protein intake.
Category | Grams of Protein/pound of Body Weight | Protein needs (grams)/day needed for a 150 lbs. person |
Current RDA, sedentary person | 0.4 | 60 |
Recreational exercised, adult | 0.5-0.75 | 75-112.5 |
Competitive athlete, adult | 0.6-0.8 | 90-120 |
Growing teenage adult | 0.9-1.0 | 135-150 |
Adult athlete building muscle mass | 0.7-1.0 | 105-150 |
Adult athlete restricting calories | 0.8-1.0 | 120-150 |
Maximum need | 1.0 | 150 |
You can easily get the protein you need through standard foods. Protein supplements are a great resource, but they should not be the main source of protein for meeting your recommended needs. Real food is always better than any supplement. One of the primary reasons protein supplements are not necessary is because you will likely exceed your protein requirements. Too much protein can result in nutrient imbalance, dehydration, kidney strain, and excess body weight. Below is a chart illustrating common foods and their corresponding protein content. Notice that reaching your daily protein requirement is clearly achievable with food alone.
Animal Sources | Grams of protein/standard serving |
Tuna (can or packet) | 40 grams/6 oz can |
Meat (chicken, pork, hamburger) | 35 grams/4 oz (size of the palm of your hand) |
Haddock (white fish) | 27 grams/4 oz (size of the palm of your hand) |
Cottage Cheese | 30 grams /1 cup |
Greek Yogurt | 13-15 grams/6 oz container |
Milk (any kind) | 8 grams/8 oz |
Cheddar Cheese | 7 grams/1 oz |
Egg | 16 grams/2 large eggs |
Egg White | 3-4 grams/1 egg white |
Plant Sources | Grams of protein/standard serving |
Soy (tofu, soy beans) | 14-20 grams/ ½ cup |
Bocca Burger | 13 grams/ 2.5 oz patty |
Beans and peas (black, pinto, lentil) | 12-16 grams/ 1 cup |
Nuts and seeds | 6-9 grams/ ¼ cup |
Peanut Butter | 8 grams/ 2 Tbsp |
Whole Wheat (or grain) bread | 3-4 grams/ 1 slice |
If you have any questions about proper nutrition or are interested in speaking with our qualified Physical Therapists and Physical Therapist Assistants, call Loudoun Sports Therapy Center at 703-450-4300 to speak with one of our expert staff members.
Don’t let pain limit you…..We care. We listen. We get RESULTS!
Resources
-Hinton, Int’l J Sports Nut, Aug 04
-The American Dietetic Association: Sports, Cardiovascular, and Wellness Nutrition (SCAN).
-Joint Position Statements on Nutrition and Athletic Performance: ACSM, ADA, and Dietitians of Canada.
-Burks, J and King, L: 2011