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|
|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)|
|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|
|Low fat milk or yogurt||8 oz.||10|
|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|
Hardenbergh named Medical Director of Shaw Cancer Center
VAIL, CO (July 9, 2020) - Vail Health and Shaw Cancer Center announced that Dr. Patricia Hardenbergh has been named...
Dr. Jack Eck to retire from Vail Health Foundation in December
Vail, CO (July 7, 2020) ― Dr. Jack Eck, one of Vail Health’s pioneers, will retire from the Vail Health...
Shaw Cancer Center patients, two longtime locals, share stories of strength
This article was first printed in the Vail Daily on June 22 by Kim Fuller Editor’s note: The...