Did you know that the average American should eat about .08/kg of protein per pound of body weight per day? That equals about 8 grams of protein per 20 pounds of body weight. BUT, an endurance athlete should eat about 1.4 kg/protein per pound per day. Almost double. Are most marathoners and triathletes eating lots of protein? I don't think so.
There are many good sources of protein out there-- veggies, beans, nuts, whole grains, even a bowl of cereal and milk are all good places to start. But these proteins are usually incomplete proteins, which means they lack the essential amino acids not manufactured by the body. Animal proteins are complete proteins but you should think twice about a big slab of steak for dinner every night. A six ounce porterhouse packs 38 grams of protein but it also contains 44 grams of fat, 16 of them saturated.
What to do, what to do? First, be aware of what you put on your plate. Most reasonable diets will provide you with adequate protein. But like I said before, make your plate colorful, with lots of variety in the mix. Second, look for leaner alternatives. Skim milk, fish, and leaner cuts of red meat are all good choices for anyone. And third, keep carbs as part of your diet. A well-balanced meal is the premium gasoline for your little engine.
Now pass the edamame. It has 8g/per half cup. Chicken breast (good sized) 45 grams. An egg, 6 grams. One cup tomato puree, 4.1 grams.
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