Protein – how much you should be having and what are the best sources

Watching ‘nutrition experts’ in the gym drinking pints of protein shakes, and recommending them to others to ‘bulk up, I really don’t see the point. The daily requirement of protein for high strength athletes is 1.2g-1.7g of protein per kilo body weight, and for endurance athletes is 1.2g-1.4g of protein per kilo body weight. These limits are put there to prevent kidney damage. With an increased protein intake, the kidneys have to work harder to clean the blood; this can lead to hyper filtration which is linked to kidney disease.

 

So why then, when these limits are recommended for world athletes, do I see men and women in the gym and out spending a fortune on these pointless protein shakes and protein bars? Honestly, because it’s what is in trend at the moment, it is a con. In average western diets, we reach our recommended intake anyway. It is a myth that vast amounts of protein will build muscle quicker. For good sports performance and recovery you need carbohydrates, the muscles primary source of fuel. Yes, you need protein for muscle growth and repair, but there is no direct correlation between eating vast amounts of protein and increased muscle growth. In addition to that, check what it is in those protein powders and pills. As I once pointed out to a friend, he was taking protein pills with testosterone in, which when not used in the body is converted into oestrogen. Excess oestrogen in men? Man boobs.

Here is a great guide taken from the British Dietetic Association website for carbohydrate intake, based on activity levels, a great reference:

Activity or timing	Recommended daily intake of carbohydrate per Kg body weight
3-5 hours per week	4 - 5g
5-7 hours per week	5 - 6g
1-2 hours per day	6 - 8g
2 hours + per day	8 - 10g

*Although general requirements can be provided, carbohydrate intakes should be fine-tuned with individual consideration of total energy needs, specific training needs and feedback from training performance. http://www.bda.uk.com/foodfacts/sportsfoodfacts.pdf

 

So to save some money for all those people who are putting in the hours of effort down the gym, or wherever you work out, here is a list of excellent dietary protein intake. Bear in mind, for best performance to mix these up with a wide variety of mixed fruits and vegetables and always ensure adequate fluid intake prior to, during and after training.

Protein Source	Total protein per serving
Beef – Steak  6oz	42g
Beef – most cuts	7g of protein per ounce
Chicken – breast	30g
Chicken – thigh	10g
Chicken – drumstick	11g
Chicken – wing	6g
Fish – fillet	22g
Fish – tin of tuna	40g
Pork – chop	22g
Pork – loin	29g
Ham serving	19g
Bacon rasher	3-5g
Eggs – large	6g
Cottage cheese ½ cup	15g
Soft cheese (brie, philly, etc.)	6g per ounce
Medium cheese (cheddar)	7-8g per ounce
Hard cheese (Parmesan)	10g per ounce
Tofu ½ cup	20g
Soya Milk 1 cup	6-10g
Most beans (lentils, pinto, etc.)	7-10g per half cup
Almonds ¼ cup	8g
Peanuts ¼ cup	9g
Cashews ¼ cup	5g
Pecans ¼ cup	2.5g
Sunflower seeds ¼ cup	6g
Pumpkin seeds ¼ cup	8g

So work out your rough requirements and see what you’re currently meeting through diet alone, you might be surprised!