How much Pro do we need?
Protein RXProtein RX• The traditional RDA for protein is 0.8g/kg/d for healthy people •protein requirements for most “athletes” are higher: *1.2-1.4 g/d /kg for endurance athletes Example 160 pounds = 73 Kg x 1.4= 101 grams/PRO /day• *1.4-1.8 g/d/kg for strength athletes are adequate to support the needs for tissue building & replacement as well as amino acid used for energy• Rx Based on iso-caloric (caloric balance) or hypercaloric state
(too many calories with respect to needs) • Protein as an energy source during exercise (5-10 % of total energy expenditure) but can be > if hypocaloric (too low cals)/ catabolic state will need to increase calorie level.
Protein RX ContinuedProtein RX Continued
•Based on “New DRI Rx” - 10%-35% of total Kcals
•10%-35% of total Kcals = 100-350 Kcals of PRO/1000 Kcals
•* 25- 87.5 g/1000 Kcals; • * 50- 175g /3000 Kcals•* 75-262.5g/3000 kcals
•How does this fit with Rx for athletes•Upper end of range clearly exceeds Rx for “athlete” Rx•*1.2-1.4 g/d /kg for endurance athletes
*1.4-1.8 g/d/kg for strength athletes are adequate to support the
2 -6g
Note: g of PRO per food group is an approximate level per serving
7-12g
2g
.5-1g
0 g
6 - 10 g
Soy beverage
7 g
Soy Products 8-18g
Formation of “Complete Proteins” from Plant Protein Sources
In combination you tendto get all the aminoAcids or building Blocks to make a Complete PRO.Exception Grain + nuts& seeds sometime lackingAn AA.
Examples:*Rice and Beans*PB & jelly sandwich•Pasta salad with beans•Trail mix that includes•Cereal and Milk
Complete PRO and Complements others
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