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Protein Busters: Building Muscle Mass
Author Katie Mazzia MS RD CDE is a nutritionist at Vail Valley Medical Center.
MYTH: You need large amounts of protein to build muscle mass.
TRUTH: Any excess protein beyond what the body needs is burned for energy or stored as body fat.
The amount of protein required by a healthy individual is based on the type and frequency of exercise. As a general guide select the type of activity below that best describes you and calculate your protein requirements. Choose a mix of proteins from real food and reserve nutrition bars and powders for convenience or that quick fix right after a hard workout.
| TYPE OF ACTIVITY | *PROTEIN REQUIRED PER EACH POUND OF BODY WEIGHT |
| Sedentary | .4-.5 gm/day |
| Endurance Sports | .55-.7 gm/day |
| Weight Training | .6-.9 gm/day |
*The protein requirements vary because this information is based on separate studies from different researchers.
Example: 150 lb. per person endurance activities = 83 gm-105 gm (.55-.7 gm) protein per day.
| FOOD SOURCES OF PROTEIN | SERVING SIZE | PROTEIN (gm) |
| Quinoa | 1 cup | 22 |
| Fish/shellfish poultry lean red meat pork bison wild game | 3 oz. | 21 |
| Tofu regular | 1 cup (1/2 block) | 20 |
| Greek yogurt | 6-8 oz. | 15-20 |
| Kidney lentil black edamame beans | 1 cup | 13-16 |
| Eggs | 1 | 6 |
| Low fat milk or yogurt | 8 oz. | 10 |
| Cheese | 1 oz. | 7 |
| Soy milk | 1 cup | 6 |
| Nuts shelled or 2T nut butter | 1/4 cup | 7 |
| Brown rice or pasta cooked | 1 cup | 5 |
| Vegetables cooked | 1 cup | 5 |
| Whole wheat bread | 1 slice | 3-5 |
| Fruits | 1 serving/piece | 1 |
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