| Weight (lbs) | Daily Protein Needs (g) |
| 135 | 105 |
| 145 | 113 |
| 155 | 120 |
| 165 | 128 |
| 175 | 136 |
| 185 | 144 |
| 195 | 152 |
| 205 | 159 |
| 215 | 167 |
| 225 | 175 |
| 235 | 183 |
| 245 | 190 |
| 255 | 198 |
| 265 | 206 |
Myth #1
Raw eggs are a great protein source
In addition to the risk of food poisoning, long-term ingestion of raw egg whites increases the risk of becoming deficient in biotin, an important nutrient. Biotin can become bound to avidin, which is found in raw egg whites. Simply cooking eggs thoroughly will allow the body to benefit from the protein found in eggs without the risks [2].
Myth #2
Animal protein is always best
While it's true that animal protein like meat, milk and eggs are complete protein sources and are a bit easier to digest than plant protein [1], it's important to have a balance between these the two. Some studies have shown that diets mainly consisting of animal protein can cause a significant increase in blood acidity. In response to this, stored calcium from the bones leaks out into circulating blood to act as a buffer. Make sure to include plant protein to help keep bones at their sturdiest. [3]
Myth #3
Soy is the best form of plant protein
Excessive soy intake can actually slow down protein digestion by interfering with important enzymes. Soy has the ability to halt production of thyroid hormones that oversee many aspects of metabolism. Soy products may also interfere with hormones in the body since they contain phytoestrogens, which mimic the human hormone estrogen. No need to give up soy, just be sure to balance soy foods with other plant proteins [3].
Myth #4
The more protein I eat the better for my endurance and recovery
More isn't always better! Since the body has no way to store the nitrogen found in proteins, it must be processed and excreted in urine. Processing large amounts of protein puts added stress on the liver and kidneys. Also, eating a diet with unusually high amounts of protein will result in greater calcium loss in urine. This is not the ideal situation to maintain optimal bone status [2].
Myth # 5
It doesn't matter when I eat protein so long as I get enough.
Making the time to include high quality protein as soon as possible after
a workout will definitely pay off. This is exactly the time when the body
needs the protein, since the post exercise period is when repairs start
to take place. As part of this repair process, existing bodily protein can
be burned to help rebuild. By making the effort to give your body fresh
protein to work with, muscles will be able to grow [5].
Cole's Top Protein Picks
Mix and match animal and plant protein for a balanced diet
| Animal Protein | Calories | Fat (g) | Protein (g) |
| 6 oz cooked shrimp | 170 | 2 | 36 |
| 6 oz lobster meat | 170 | 1 | 35 |
| 6 oz Alaska king crab | 165 | 2.5 | 33 |
| 6 oz scallops | 150 | 1.5 | 29 |
| 3 oz roasted chicken breast | 140 | 3 | 27 |
| 3 oz broiled lean top sirloin | 160 | 5 | 26 |
| 1 cup nonfat cottage cheese | 120 | 0 | 25 |
| 3 oz lean broiled filet mignon | 160 | 7 | 24 |
| 3 oz broiled lean pork tenderloin | 140 | 4 | 24 |
| 4 oz 90% lean ground beef | 200 | 11 | 23 |
| 6 egg whites | 100 | 0 | 22 |
| 3 oz wild Alaskan salmon * | 155 | 7 | 22 |
| 1 cup nonfat plain yogurt | 140 | 0 | 15 |
| 2 whole hard boiled eggs | 150 | 11 | 13 |
| 8 oz glass of skim milk | 90 | 0 | 9 |
* Avoid farm raised and Atlantic salmon as well due to high levels of the toxin PCB
(Tuna contains high amounts of mercury and should not be
consumed regularly)
| Plant Protein | Calories | Fat (g) | Protein (g) |
| 1 cup cooked lentils | 230 | 0 | 19 |
| 1 cup cooked kidney beans | 200 | 1.5 | 13 |
| 12 oz (1 bunch) raw spinach | 80 | 1 | 10 |
| 4 oz low fat tofu | 60 | 2 | 10 |
| 3 oz edamame (boiled soybean in pod) | 120 | 4.5 | 9 |
| 2 slices 100% whole wheat bread | 200 | 4 | 8 |
| 1 oz dry roasted peanuts (no salt) | 160 | 14 | 7 |
| 1/2 cup instant oatmeal | 155 | 3 | 6.5 |
| 1 oz dry roasted almonds (no salt) | 170 | 15 | 6 |
| 1/2 cup garbanzo beans | 140 | 1.5 | 6 |
| 1 cup light soymilk | 70 | 2 | 6 |
| 1/2 cup cooked quinoa grain ** | 130 | 2 | 5 |
| 1 cup brown rice | 215 | 2 | 5 |
| 2 cups cooked cauliflower | 60 | 2 | 5 |
| 1 cup chopped broccoli (cooked) | 55 | 0 | 4 |
** Quinoa grains, like animal products offer a complete
source of protein
This article appears in FIGHT! Magazine and is republished with permission.
Questions/Comments?
Email PRCole@fuelthefighter.com
References
- Manore, M., Thomspon, J., (2000). Sport Nutrition for Health and Performance
United States: Human Kinetics
- Gropper, S.S., Smith, J.L., Groff, J.L., ( 2005). Advanced Nutrition and Human Metabolism (4th ed.)
- Sellmeyer DE, Stone KL, Sebastian A, Cummings SR. A high ratio of dietary animal to vegetable protein intake Increases the rate of bone loss and the risk of fracture in postmenopausal women. Study of Osteoporotic Fractures Research Group. Am J Clin Nutr 2001; 73: 118-22.
- Daniel, K.T., (2007). The Whole Soy Story: The Dark Side of America's Favorite Health Food. Washington, DC: New Trends Publishing Inc.
- Koopman, R., Saris, W. H. M., Wagenmakers, A. J. M., & van Loon, L. J. C. (2007). Nutritional interventions to promote post-exercise muscle protein synthesis. [Review]. Sports Medicine, 37(10), 895-906.
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