Page 7 - Sci 12 Dr Clyde Wilson
P. 7
Protein
0.6 +/- 0.2 grams / day per kg “healthy” body weight
• Less protein needed if higher quality & evenly spaced out through the day
• Increase up to DOUBLE for “load”: exercise, injury / surgery, pregnancy / lactation
• Up to triple only useful if all recovery elements in order: sleep / stress, nutrition etc.
• Total gram / day target DIVIDED BY 20 = HOURLY protein need typically 3 g / hour
• MEAL protein need = hourly need X hours until next protein feeding = typical 18 g
• 16 oz is 2-8 servings after accounting for Calories = 1 pound tissue in grocery store
Foods not on this chart are ≤ 25% protein CC = cottage cheese, 1 oz cheese 7 g protein 75% Cal fat *Includes soy milk but NOT rice, coconut, or nut e.g. almond milk; milk fat level does not change protein level
Patricia McCausland-Gallo, CCP Chef Pachi
Dr. Clyde Wilson, PhD.
