Role in the body: Used for tissue growth and Repair. Can also be an energy source when carbohydrates

stores are depleted.

• Makes up nearly half of the body’s dry weight• Within six months every protein molecule in your body is broken

down and replaced.• Some proteins aid in the repair and growth of muscles, hair, nails,

and the brain.• Some is lost through excretion; when you sweat, some proteins

are lost. During heavy exercise blood cells are destroyed, and protein is used to rebuild those cells.

• The more intensely you train, the more protein is required for repair and growth.

• Consuming more protein than the body can utilize can result in an increase in fat storage, and overabundance can increase the formation of a toxic ammonia called urea which needs to be excreted or it will place a strain on your kidneys and liver.

Lean body weight in lbs. X Requirement Factor = Daily Protein

(non – fat weight) Requirement (In grams)

REQUIREMENT FACTORS

.5 – Sedentary, no sports or training

.6 – Jogger or light fitness training

.7 – Sports participation or moderate training 3 x a week.

.8 – Sports training and moderate weight training 3 x a week

.9 – Heavy Weight Training

1.0- Heavy Weight Training and Sports Training

There are 9 that you need to get from food sources

There are 11 that can be manufactured within your body

There are 20 different amino acids:

Essential Essential Non - EssentialNon - Essential

Complete Proteins: contain ample amounts of all essential amino

acids

Incomplete proteins: are

missing or do not have enough of one

or more of the essential amino

acids

Animal Protein

(complete)

Vegetable protein

(Incomplete) need to be combined

Meat

Fish

Poultry

Milk

Cheese

Eggs

Grains

Legumes

Nuts

SeedsOther

vegetables

Males 15 -18 years old 59 grams

19 - 24 years old 58 grams

Females 15 - 18 years old 44 grams

19 – 24 years old 46 grams

*Info obtained from “The idiots guide to total nutrition 3rd edition”

•Peanut butter 2 tablespoons = 8 grams of protein

•Turkey breast = 26 grams

•Chicken, light without skin = 26 grams

•Tofu (6 oz) = 12 grams

•Tuna, white in water = 25 grams

•Shrimp = 17 grams

•Brown rice 1 cup = 5 grams

•Soy Milk 1 cup = 7 grams

•Steak, sirloin = 26 grams

•Cottage cheese ½ cup = 14 grams

•Egg (1) = 6 grams

1,600 calorie plan

2,200 calorie plan

2,800 calorie plan

2 servings daily

2-3 servings

daily

3 servings daily

*serving sizes will be explained more clearly when you complete your tri – fit meal plan

A serving size of (complete protein) is about 4 ounces of lean steak, turkey, pork, chicken or 1 oz. Nonfat -

milk cheese