Home | Nutrition | What a day of eating sufficient protein actually looks like

What a day of eating sufficient protein actually looks like

Scientists at the McMaster University in Canada recently released of the findings of a meta-analysis that reviewed a total of 49 high-quality studies to determine the optimal level of protein intake a gym-goer needs to develop muscle.

The analysis included a combined 1,863 participants, including both men and women across various age groups, and experienced weight lifters and novices.

Finding the limit

According to Stuart Phillips, lead author of the comprehensive study, which was published in the British Journal of Sports Medicine, the current recommended daily allowance (RDA) advocated by the World Health Organisation of 0.8g per kilogram of body weight is not sufficient to maintain muscle and strength.

Those who train with weights need more protein, but based on the research, there’s an upper limit to the amount that should be consumed on a daily basis. That figure is 1.6g of protein per kilogram of bodyweight per day. Above that, little additional benefit is derived.

A day of protein

But what, exactly, does 1.6g of protein per kilogram look like? Well, it’s important to first establish that this figure is derived protein, which denotes the protein content of a whole food or supplement, rather than the net weight of the food source itself. For example, a 100g skinless chicken breast delivers only 23g of protein.

With that in mind, here are three ways an average 87 kilogram man can meet his daily protein requirements of 139g per day (87kg x 1.6g/kg/day).

Day 1

Breakfast: 1 cup cooked steel cut oats = 10g of protein

Snack: Protein supplement bar = 25g

Lunch: Quinoa & bacon bowl (1 cup cooked quinoa = 8g of protein + 75g cooked bacon = 27g)

Post-workout shake: 2 scoop of whey = 48g of protein

Dinner: 150g of lean mince = 21g of protein

Total daily protein intake = 139g of protein

Day 2

Breakfast: 2 ready mix protein pancake = 28g

Lunch: 150g beef strips = 37g

Post-workout shake: 2 scoop of whey = 48g of protein

Dinner: 150g serving of salmon = 30g

Total daily protein intake = 140g

Day 3

Breakfast: 2 boiled eggs = 12g of protein

Snack: 25g of biltong = 15g of protein

Lunch: 100g of tuna = 28g of protein

Post-workout shake: 2 scoop of whey – 48g of protein

Dinner: 150g skinless chicken breast = 34g of protein

Total daily protein intake = 137g

Leave a Reply

Your email address will not be published. Required fields are marked *

*

x

Check Also

Plant-based Diets set to be a Mega-Trend in 2018

If you haven’t watched the Netflix documentary “What the Health”, there’s a big chance you’ve ...

Healthy Padkos for the Holidays

Need some quick-energy mobile snacks? Don’t resort to junk food this festive season. With a ...

uCook

Ucook Launches ‘Health Nut’

Local dinner kit delivery service, Ucook has, over the last three years, analysed the demographics ...