Since one of my very loyal and loving readers seems to be a bit concerned about my protein intake, I have decided to detail how many grams of protein are in each food consumed. A very common misconception is that people think protein can only be found in meat products etc. That is not the case. Protein is present in the majority of the foods you eat.
This is how I have calculated how many grams of protein my body needs each day:
How to Calculate Your Protein Needs:
1. Weight in pounds divided by 2.2 = weight in kg
2. Weight in kg x (a number between 0.8-1.8 gm/kg) = protein gm.
Use a lower number if you are in good health and are sedentary. Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Bre's Protein needs:
115 lb female who is trying to lead a consistent life of exercise (at least 4-5 times a week)
115 lbs/2.2 = 52.27 kg
52.27kg x 1.2 = 62.73 grams protein/day
site: www.exercise.about.com
With that said... I think I do a fairly decent job of choosing the right things to eat and will of course try to eat more meaty proteins, but I'm not stressed about it. (I have detailed the protein consumption through the last few posts as well.)
9:30 am: 1 Banana (1g protein), DanActive drink (2g protein)
11:30 am: Yogurt (4g protein), 1/4 cup raw pumpkin seeds (8g protein)
2:30 pm: Slice of cinnamon raisin bread (4g protein), 2 tbls. Almond butter (8g protein), 1 nectarine (1g protein)
6:30 pm: 2 tbls. Artichoke and Garlic hummus (2g protein), 1/2 cup of baby carrots (1g protein)
7:30 pm: Steamed Salmon (22g protein), Couscous (5g protein), steamed zucchini and summer squash (2g protein)
9:30 pm: 2 pieces of Dove dark chocolate squares w/almonds (1g protein)
Total protein: 60 grams
xxx,
B
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