Regardless of whether you’re a sprinter or a thrower, a baseball player or a swimmer, protein is an essential nutrient your body needs daily.
Beyond protein’s well-known role in building and repairing lean muscle, protein controls many metabolic processes in the body, aids in repair of body cells and assists with building and maintaining healthy bones.
While exercise is essential for building muscle mass, muscle growth only happens when exercise is combined with a well-balanced diet — one that includes high-quality protein. But how much protein do you really need and what type of protein should you be eating?
Determining Your Protein Needs
Protein needs vary based on your activity level, type of activity and overall caloric needs. The chart below gives you a good place to start:
| Protein Needs |
| If you are: |
Multiply your body weight (in pounds) by: |
| A recreational exerciser |
0.5-0.7 g/lb |
| An endurance athlete |
0.6-0.8 g/lb |
| A strength-training athlete |
0.6-0.8 g/lb |
| An athlete in rehabilitation |
up to 0.9 g/lb |
If you multiply your body weight in pounds by the number or range above, this will give you grams of protein per day. For example, an endurance athlete who is 130 pounds would need approximately 65-104 grams of protein per day.
It is best to distribute your protein needs evenly throughout the day, by enjoying high-quality protein at meals and snacks. Some experts suggest 20-35 grams of protein at each meal — getting the remainder of your protein at snack time.
To put these daily recommendations into perspective:
| Protein in common foods |
| Milk and yogurt (1 cup) |
8-10 grams |
| Greek Yogurt |
17-20 grams |
| Cheese (1 oz) |
6-8 grams |
| Lean beef (3 oz) |
22-27 grams |
| Lean pork (3 oz) |
24-26 grams |
| Lean poultry (3 oz) |
25-26 grams |
| Seafood (3 oz) |
18-22 grams |
| Eggs (1 large) |
6 grams |
| Beans (1/2 cup) |
7-8 grams |
| Nuts (1 oz) |
6-8 grams |
| Peanut Butter (2 Tbsp) |
8 grams |
| Tofu (3 oz) |
6 grams |
Protein quality matters
Many foods contain protein, but the amount and quality of protein varies in each food. Proteins are made up of “building blocks” called amino acids.
Animal-based proteins — those foods such as meat, fish, eggs, milk and other dairy products — are considered high-quality proteins because they provide all of the essential amino acids our bodies need. Some plant proteins (soy, quinoa, amaranth and buckwheat) contain all of the essential amino acids, but most plant proteins are lacking one or more.
This doesn’t mean that plant proteins aren’t beneficial. All foods have a place in a well-balanced diet. It simply means that a variety of proteins should be enjoyed daily to get all of the necessary building blocks for muscle growth and repair.
Getting enough calories to meet energy needs
Eating enough non-protein foods is also important to help ensure that protein in your diet is being used to repair and build muscle. If your calorie intake is too low, your body may burn protein as a source of energy instead of allowing it to be utilized as the building blocks for your body’s muscles, cells and organs.
Remember, while protein is important for muscle growth and repair, carbohydrate is the body’s primary fuel source. Make sure you’re eating a balanced diet. Revisit Is Your Plate in Shape? for more on eating the MyPlate way.
Try these protein-powered meal ideas:
Breakfast
- Greek yogurt breakfast banana split — slice a banana in half and place in a bowl, top with one scoop each of vanilla and strawberry Greek yogurt, fresh berries and slivered almonds.
- Scrambled eggs with shredded cheese, fresh fruit and a glass of milk.
- Whole-wheat bagel with peanut butter, small banana and a glass of milk.
Lunch
- Tuna salad on whole-wheat bread, baby carrots and an apple.
- Turkey and cheese sandwich, celery with peanut butter, grapes and a glass of milk.
Snack Ideas
- String cheese, hard-boiled egg, Greek yogurt, apple with peanut butter, almonds, trail mix, edamame, cottage cheese topped with fresh fruit, or a smoothie made with yogurt, milk and fruit.
Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.
