35g of protein in different food sources
Protein is needed in our bodies for growth and repair, it helps us recover from injury and from muscle exertion that we will experience in exercise.
The daily recommendation for a sedentary person is around 46g of protein for women and 56g of protein for men. The sources of protein in the average person's diet will come from meat, poultry, fish, dairy, dark green leafy vegetables, beans and lentils. But how do you know how much protein you should be eating and where to get it?
First off, let's assume that you are not a sedentary person! Athletes and people who train for sport require more protein in order to get the best recovery and thus best performance in their sport. You can work out how much protein you need a day based on how much you weigh and how much you train:
- Highly trained athletes require 0.77g of protein per pound of body weight (which translates to ~ 1.7g of protein per kilo of body weight)
- People who train 5 days a week for an hour or more require 0.55g of protein per pound of body weight (1.2g of protein per kilo of body weight)
- People who exercise for up to an hour 3 to 5 times a week will require 0.45g of protein per pound of body weight (1g of protein per kilo of body weight)
So now you know how much protein you should be consuming per day, let's take a look at what 35g of protein looks like in different food sources - this is the amount that you will find in a typical 50g serving (one scoop) of lean whey protein powder.
Chicken Leg and Thigh
186g of chicken leg and thigh with skin contains 35g protein
486g of tinned chickpeas (cooked) contains 35g protein
White fish (plaice)
300g of plaice contains 35g of protein
1130g of broccoli (frozen) contains 35g protein
270g porridge oats contains 35g of protein
160g of steak contains 35g of protein
180g of lentils contains 35g of protein
1130g of frozen brussel sprouts contains 35g of protein
You may be thinking 'Hang on, I was told that broccoli, spouts and other dark green vegetables were packed full of protein' - this is a misinterpretation of the high level of Vitamin K present in dark green vegetables. Vitamin K is an essential vitamin in biological activation of certain proteins (known as Vitamin K dependent proteins) which are needed to maintain healthy blood vessels as well as acting to help blood clotting.
There are many other considerations you should take when tailoring your diet to your sport but this article should help you realise your protein intake from different food sources!
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