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|
|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)|
|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|
|Low fat milk or yogurt||8 oz.||10|
|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|