Many people believe they’re struggling to meet their protein needs through food sources when weight lifting. However, this is not necessarily true! Relying on expensive protein powders and supplements may not always be the right answer.
The Academy of Nutrition and Dietetics states that athletes who are weight training need more protein than the general population, roughly 0.54 to 0.77 grams per pound of body weight per day. That’s 81 to 116 grams of protein for a 150 pound person. And this amount can generally be met by eating food alone.
2 cups of 1% milk = 16 grams of protein
2 large eggs = 12 grams of protein
6 1/2 inch whole wheat pita = 6 grams of protein
2 oz. Swiss cheese = 16 grams of protein
3 oz. turkey breast = 26 grams of protein
7 oz. yogurt = 18 grams of protein
3 oz. lean steak = 23 grams protein
Total = 116 grams of protein
For more information: http://www.coopfoodstore.coop/news/do-you-need-protein-supplements-building-muscles
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