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fitnesstreats:

Are you getting enough protein?The official rate for protein for adult women is 1 gram per kilogram (about 0.4 grams per pound) of body weight. If you’re exercising, though, you need more. 1.7-2.2 grams of protein per kg (0.8-1.0 grams per pound) is a good range for an active woman.
Example: if you weigh 59 kg (130 pounds) you need 104 grams to 130 grams of protein a day. Round up to 1 gram of protein per pound of body weight to keep it simple: 130 pounds = 130 g of protein per day. 
This is how 20 grams of protein look like: - 12 shrimps- 140 g white fish - 140 g Quorn (meat substitute)- 80 g canned tuna- 170 g tofu - 100 g tempeh (soy product similar to tofu)- 80 g seitan (vegetarian meat substitute)- 3 sardines- 105 g salmon- 250 g red kidney beans- 1 scoop whey protein- a full plate of mushrooms- 235 g lentils- 105 g lean beef- 200 g fat free Greek yogurt- 3 eggs- 5 egg whites- 185 g edamame- 180 g cottage cheese- 90 g chicken breastI put more protein suggestions on my wordpress-blog: www.fitnesstreats.com/2012/04/what-does-20-grams-of-protein-look-like 

fitnesstreats:

Are you getting enough protein?
The official rate for protein for adult women is 1 gram per kilogram (about 0.4 grams per pound) of body weight. If you’re exercising, though, you need more. 1.7-2.2 grams of protein per kg (0.8-1.0 grams per pound) is a good range for an active woman.

Example: if you weigh 59 kg (130 pounds) you need 104 grams to 130 grams of protein a day. Round up to 1 gram of protein per pound of body weight to keep it simple: 130 pounds = 130 g of protein per day. 

This is how 20 grams of protein look like: 
- 12 shrimps
- 140 g white fish 
- 140 g Quorn (meat substitute)
- 80 g canned tuna
- 170 g tofu 
- 100 g tempeh (soy product similar to tofu)
- 80 g seitan (vegetarian meat substitute)
- 3 sardines
- 105 g salmon
- 250 g red kidney beans
- 1 scoop whey protein
- a full plate of mushrooms
- 235 g lentils
- 105 g lean beef
- 200 g fat free Greek yogurt
- 3 eggs
- 5 egg whites
- 185 g edamame
- 180 g cottage cheese
- 90 g chicken breast

I put more protein suggestions on my wordpress-blog: www.fitnesstreats.com/2012/04/what-does-20-grams-of-protein-look-like 

— 2 years ago with 902 notes
#food  #health  #portions  #protein  #recipe  #nutrition