How much Protein should you consume

Among the most important things when you are trying to build a great body is diet.You must eat considerable amounts of carbs,protein and fats.You should stay away from junk food.Junk food has high sources of protein but it also contains high sources of bad fat.We are gonna talk about carbs and fats on another day,today is all about protein,foods that have high sources of protein and how to calculate how much protein you should consume.

The best foods that are highest in protein

• Chicken Breast 

Serving size 1/2 breast, bone and skin removed ( 86g )

Calories 141
Calories from Fat 28
Total Fat 3.1g 5%
Saturated Fat 0.0g 0%
Polyunsaturated Fat 0.0g
Monounsaturated Fat 0.0g
Cholesterol 74mg 25%
Sodium 341mg 14%
Carbohydrates 0.0g 0%
Dietary Fiber 0.0g 0%
Sugars 0.0g
Protein 27.6g
Vitamin A 0% · Vitamin C 0%
Calcium 1% · Iron 6%

• Fish

Tuna light and canned in water

Serving size 1 can ( 165g )

Calories 191

Calories from Fat 12

Total Fat 1.4g 2%

Saturated Fat 0.4g 2%

Polyunsaturated Fat 0.6g

Monounsaturated Fat 0.3g

Cholesterol 50mg 17%

Sodium 83mg 3%

Carbohydrates 0.0g 0%

Dietary Fiber 0.0g 0%

Sugars 0.0g

Protein 42.1g

Vitamin A 2% · Vitamin C 0%

Calcium 2% · Iron 14%

• Lean Beef

Serving size 100 g

Calories 190

Total Fat 4g 6%

Saturated Fat 1.37g 7%

Cholesterol 90mg 30%

Sodium 45mg 2%

Total Carbohydrate 0g 0%

Dietary Fiber 0g 0%

Sugar ~g ~

Protein 36.1g ~

Vitamin A 0% - Vitamin C 0%

Calcium 0% - Iron 18%

• Cheese ( Low fat Mozzarella and Cottage cheese )

Serving size 113 g

Calories 81

Calories from Fat 10

Total Fat 1.2g 2%

Saturated Fat 0.7g 4%

Polyunsaturated Fat 0.0g

Monounsaturated Fat 0.3g

Cholesterol 5mg 2%

Sodium 459mg 19%

Carbohydrates 3.1g 1%

Dietary Fiber 0.0g 0%

Sugars 3.1g

Protein 14.0g

Vitamin A 1% · Vitamin C 0%

Calcium 7% · Iron 1%

• Nuts and Seeds (Pumpkin,Watermelon Seeds, Peanuts, Almonds)

Serving size 100g

Calories 318 % Daily Value*

Total fat 22 g 33%

Saturated fat 3.1 g 15%

Polyunsaturated fat 7 g

Monounsaturated fat 11 g

Cholesterol 0 mg 0%

Sodium 751 mg 31%

Potassium 180 mg 5%

Total Carbohydrate 21 g 7%

Dietary fiber 9 g 36%

Sugar 2.5 g

Protein 14 g 28%

Vitamin A 0% Vitamin C 0%

Calcium 5% Iron 5%

Vitamin B-6 10% Vitamin B-12 0%

Magnesium 25%

• Greek Yogurt, Milk, and Soymilk

Serving size 1 cup (244 g )

Calories 122

Calories from Fat 43

Total Fat 4.8g 7%

Saturated Fat 3.1g 15%

Polyunsaturated Fat 0.2g

Monounsaturated Fat 1.4g

Cholesterol 20mg 7%

Sodium 100mg 4%

Carbohydrates 11.4g 4%

Dietary Fiber 0.0g 0%

Sugars 12.3g

Protein 8.1g

Vitamin A 0% · Vitamin C 2%

Calcium 3% · Iron 0%

• Beans

Serving size ( 172 g )

Calories 81
Calories from Fat 10
Total Fat 1.2g 2%
Saturated Fat 0.7g 4%
Polyunsaturated Fat 0.0g
Monounsaturated Fat 0.3g
Cholesterol 5mg 2%
Sodium 459mg 19%
Carbohydrates 3.1g 1%
Dietary Fiber 0.0g 0%
Sugars 3.1g
Protein 14.0g
Vitamin A 1% · Vitamin C 0%
Calcium 7% · Iron 1%

• Eggs

Eggs cooked,scrambled serving size ( 61g )

Calories 102
Calories from Fat 67
Total Fat 7.4g 11%
Saturated Fat 2.2g 11%
Polyunsaturated Fat 1.3g
Monounsaturated Fat 2.9g
Cholesterol 169mg 56%
Sodium 171mg 7%
Carbohydrates 1.3g 0%
Dietary Fiber 0.0g 0%
Sugars 1.1g
Protein 6.8g
Vitamin A 6% · Vitamin C 0%

Calcium 4% · Iron 4%

Calculate your protein needs

Experts believe that the average person consumes more than enough protein daily.However if you are trying to build some muscle and you are exercising too much, you need more protein to help muscle recovery.

To calculate your daily protein needs:

1. Weight in kg which equals weight in pounds divided by 2.2

2. Weight in kg multiplied by 0.8 -1.8

Lifestyle/Training Goal    Daily Protein Needs

Bodybuilding                     1.0 - 1.6g/lb bodyweight                                                                   Power & Speed            0.9 - 1.1g/lb bodyweight

Endurance                     0.7 - 0.9g/lb bodyweight

Trauma Recovery            0.9 - 1.4g/lb bodyweight

Dieting                             0.35 - 1.0g/lb bodyweight

Under Stress                     0.45 - 0.7g/lb bodyweight