How much Pro do we need?

Protein RXProtein RX• The traditional RDA for protein is 0.8g/kg/d for healthy people •protein requirements for most “athletes” are higher: *1.2-1.4 g/d /kg for endurance athletes Example 160 pounds = 73 Kg x 1.4= 101 grams/PRO /day• *1.4-1.8 g/d/kg for strength athletes are adequate to support the needs for tissue building & replacement as well as amino acid used for energy• Rx Based on iso-caloric (caloric balance) or hypercaloric state

(too many calories with respect to needs) • Protein as an energy source during exercise (5-10 % of total energy expenditure) but can be > if hypocaloric (too low cals)/ catabolic state will need to increase calorie level.

Protein RX ContinuedProtein RX Continued

•Based on “New DRI Rx” - 10%-35% of total Kcals

•10%-35% of total Kcals = 100-350 Kcals of PRO/1000 Kcals

•* 25- 87.5 g/1000 Kcals; • * 50- 175g /3000 Kcals•* 75-262.5g/3000 kcals

•How does this fit with Rx for athletes•Upper end of range clearly exceeds Rx for “athlete” Rx•*1.2-1.4 g/d /kg for endurance athletes

*1.4-1.8 g/d/kg for strength athletes are adequate to support the

2 -6g

Note: g of PRO per food group is an approximate level per serving

7-12g

2g

.5-1g

0 g

6 - 10 g

Soy beverage

7 g

Soy Products 8-18g

Formation of “Complete Proteins” from Plant Protein Sources

In combination you tendto get all the aminoAcids or building Blocks to make a Complete PRO.Exception Grain + nuts& seeds sometime lackingAn AA.

Examples:*Rice and Beans*PB & jelly sandwich•Pasta salad with beans•Trail mix that includes•Cereal and Milk

Complete PRO and Complements others