Useful Websites
MyNutrition
www.mynutrition.wsu.edu
Macronutrients
MyPyramid
www.mypyramid.gov
American College of Sports Medicine
www.acsm.org
American Dietetic Association
www.eatright.org
CALCULATING PROTEIN NEEDS
Adequate protein is necessary for muscle and tissue growth and
repair.
The average person will easily meet or surpass protein needs.
1
University of Arizona Combined Events
Athlete Development Project
http://nutrition.arizona.edu/new/sports_nutriti
on_cead.phtml
Excess protein will either be used for energy or stored as fat.
Calculating your needs
Protein Guidelines
Activity Level
Protein Needs g/kg
Sedentary
0.8
Endurance Exercise
1.0-1.6
Strength and Power
1.6-2.0
Intermittent Sports
1.4-1.7
Dinner with the Registered Dietitian
SPRING 2009
Fill in the Chart Below to Calculate Your Protein Needs
Your
Protein
Activity
Needs
Level
(g)
Your Body
X Weight (kg)
Recommended
=
Daily Protein
Needs (g)
Annie Roe, MS, RD
509-335-4785
[email protected]
Dinner with the
Registered
Dietitian
X
=
SPRING 2009
*Note: to change pounds to kg divide by 2.2
10-35% of calories should come from protein
1 g protein = 4 kcal
EAT WELL . STAY ACTIVE . LIVE FIT
Macronutrients
CARBOHYDRATES . P ROTEINS . FATS .
Macronutrients provide the body with energy for daily living and physical activity.
Carbohydrates are the only macronutrient the brain can use for energy.
PROTEIN BUZZ WORDS 1
Plan your food choices to meet your protein needs
Protein- a macronutrient made up of amino
CALCULATING CALORIE NEEDS
acids; provides 4 calories/gram; functions in
Food Type


Serving
Grams
Size
Protein
Grains
½ cup
3
X
=
Vegetables
½ cup
2
X
=
The energy content of food is
measured in calories.
Calorie needs depend on age, body
weight, gender, height, and physical
activity level.
Activity
Level
Resting
Sedentary
Light
Moderate
Very active
Extremely
active
Activity
Factor (AF)
1.0
1.3
1.6
1.7
2.1
2.4
=
Servings
Grams of
Protein
1 fruit or ½
X
=
adequate amounts.
Branched Chain Amino Acids- amino
Milk Products
1 cup
8
X
=
Meat and
1 oz
7
X
=
Beans
acids that can be used by the muscles to
produce energy
Whey Protein- a fast digesting protein found in
1 Tbsp
1
X
=
TOTAL
=
CALCULATING FAT
NEEDS
CALCULATING CARBOHYDRATE NEEDS

tissue, and bone.
Amino Acids- the building blocks of protein
Essential Amino Acids- an amino acid that
body cannot produce it or cannot produce it in
0
cup
Nuts & Seeds
the body as a component of hormones, muscle
must be obtained from the diet because the
1 cup raw
Fruits
Women: REE = 655.1
+ (9.56 x weight, kg)
+ (1.85 x height, cm)
– (4.68 x age, yr)
Number of
cooked
Calorie Needs = REE x AF
Men: REE = 66.47
+ (13.75 x weight, kg)
+ (5 x height, cm)
– (6.76 x age, yr)
X

20-35% of daily calorie
needs should come
from fat

45-65% (6-10 g/kg) of your daily calorie needs should
come from carbohydrates.


1 gram of carbohydrate = 4 kcal
Calculate your protein
and carbohydrate
needs first

1 g fat = 9 kcal
Carbohydrate + Protein (3:1 or 4:1)
1.2-1.5 g/kg carbohydrate + 0.3-0.5 g/kg protein
found in milk; decreases protein breakdown
Soy Protein- a plant-based protein that
contains all the essential amino acids but in
It is important to meet your carbohydrate needs so your
body does not turn to protein (your muscles!) for
energy
Re-fuel After a Work-Out
milk; increases protein synthesis
Casein Protein- a slow digesting protein
Milk is a great recovery
beverage!
different amounts than found in animal proteins