News
Protein Busters: Building Muscle Mass
Author Katie Mazzia MS RD CDE is a nutritionist at Vail Valley Medical Center.
MYTH: You need large amounts of protein to build muscle mass.
TRUTH: Any excess protein beyond what the body needs is burned for energy or stored as body fat.
The amount of protein required by a healthy individual is based on the type and frequency of exercise. As a general guide select the type of activity below that best describes you and calculate your protein requirements. Choose a mix of proteins from real food and reserve nutrition bars and powders for convenience or that quick fix right after a hard workout.
| TYPE OF ACTIVITY | *PROTEIN REQUIRED PER EACH POUND OF BODY WEIGHT |
| Sedentary | .4-.5 gm/day |
| Endurance Sports | .55-.7 gm/day |
| Weight Training | .6-.9 gm/day |
*The protein requirements vary because this information is based on separate studies from different researchers.
Example: 150 lb. per person endurance activities = 83 gm-105 gm (.55-.7 gm) protein per day.
| FOOD SOURCES OF PROTEIN | SERVING SIZE | PROTEIN (gm) |
| Quinoa | 1 cup | 22 |
| Fish/shellfish poultry lean red meat pork bison wild game | 3 oz. | 21 |
| Tofu regular | 1 cup (1/2 block) | 20 |
| Greek yogurt | 6-8 oz. | 15-20 |
| Kidney lentil black edamame beans | 1 cup | 13-16 |
| Eggs | 1 | 6 |
| Low fat milk or yogurt | 8 oz. | 10 |
| Cheese | 1 oz. | 7 |
| Soy milk | 1 cup | 6 |
| Nuts shelled or 2T nut butter | 1/4 cup | 7 |
| Brown rice or pasta cooked | 1 cup | 5 |
| Vegetables cooked | 1 cup | 5 |
| Whole wheat bread | 1 slice | 3-5 |
| Fruits | 1 serving/piece | 1 |
More News
-
New!
More
Vail Health Volunteer Corps 2024 Roundup
The Vail Health Volunteer Corps recently celebrated their 2024 accomplishments at their Annual Award Luncheon. Donating more than 8,500 volunteer hours to Vail Health in 2024
-
More
Vail Health Receives Two Press Ganey Human Experience Guardian of Excellence Awards for 2024
Vail Health has been nationally recognized by Press Ganey with the prestigious Guardian of Excellence Award® in two separate patient care categories for incredible dedication and commitment to providing excellent care every day and embracing continuous improvement in their patient experience work.
-
More
Why Nutrition Is Important with Dr. Susan Vickerman
Why is nutrition important? It is the foundation of our overall health and wellbeing. There are constantly new recommendations on nutrition coming out through social media, podcast, friends, which makes it hard to know "WHAT should I do?"