Protein Continued

Complete Protein Food Sources

  • Whole egg
  • Milk and milk products
  • Meat and poultry
  • Fish
  • Rice and beans
  • Peanut butter on whole-wheat bread
  • Sunflower seeds and peanuts
  • Yogurt and granola
  • Oatmeal with milk
  • Lentils and bread
  • Tortillas with beans or bean burritos
  • Macaroni and cheese
  • Hummus with bread
  • Bean soup with whole-grain crackers

Factors Affecting Protein Requirements & Intake Recommendations 

There are several factors that affect protein requirements.  These factors include one’s daily exercise and physical activity levels, daily caloric consumption, body-composition goals, and sports-performance goals.  The Recommended Dietary Allowance (RDA) for protein is .8 g/kg/day.  Strength athletes should consume 1.2 to 1.7 g/kg/day.  Endurance athletes should consume 1.2 to 1.4 g/kg/day. (Grams of protein per kilogram of body weight).    This should make up 10 to 35% of your total caloric intake.

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