... and where can I get it?? I've been asked this question many, many times. So, I did some research and found the answer:
According to the Institute of Medicine, daily protein RDA’s (Recommended Dietary Allowances) are 56 grams for men and 46 grams of protein per day for women.
If you exercise regularly, you will need additional protein -- about 0.64 to 0.91 grams per pound of body weight each day, according to the position stand of the International Society of Sports Nutrition. When strength training, the muscles need to regenerate and repair after workouts. So, without protein, it is much harder to build stronger muscle tissue. Muscle tissue development slowly declines starting around the age of 30; which is why it's important to build muscle to stay lean.
Here are some ideas for where you can get your
daily protein: (It doesn't all have to come from meat!)
- 4 oz. chicken breast (size of a deck of cards) = 36g protein….
**I’ve seen the calories range from 110-180. So, make sure you are taking into account the calories from marinades or rubs as well as cooking method. Example- cooking chicken in a skillet with olive oil will have more calories than if broiled or grilled without oil
- 1 egg white= 2.5 g protein, 17 calories
- ½ c. 0% plain Greek yogurt= 11g protein, 60 calories
- 12 almonds= 3g protein, 100 calories
-½ c. unshelled edamame (soybeans)= 11g protein, 120 calories… or about 1 cup shelled edamame pods, which are fun to eat! ;)