PROTEIN REQUIREMENTS from trainer and nutrition coach April!
When if comes to immune boosting, skin enhancing, brain alertness, muscle building and recovery, EAT YOUR PROTEIN!
The daily, healthy adult protein recommendations are .36 grams per pound of body weight. There is more and more research demonstrating that individuals over 50 could benefit from .45 grams per pound of body weight. This will equate to about 68 grams of daily protein for a 150-pound individual and might look like this: one chicken breast or serving of salmon, ½ cup Greek yogurt, ¾ cup garbanzo beans and 2 tablespoons almond butter spread throughout your day.
*Please keep in mind that protein requirements and source will vary dependent upon your personal health, activity level and any medical conditions.
Best protein sources include but not limited to:
•Poultry 25g. 3 oz
•One egg 6-7g.
•Salmon 25-29g. 4 oz.
•Soybeans 29g. 4 oz
•Red meat 20-23g. 3 oz.
•Greek yogurt 20g. 1 cup
•Black beans12-15g. 1 cup
•Peanut butter 8g. 2 Tbsp.
•Almonds 8g. 1/4 cup
•Walnuts 8g. 1/2 cup
•Whey protein powder .10-20g. 1 scoop