1. Pump Up
The Protein

2. What is Protein?
A protein is a long chain of linked amino acids that takes on a variety of roles
within the body.
Functions:
Promotes tissue growth and repair
Forms hormones and enzymes
Helps maintain fluid balance in the body
Provides energy
Ensures proper immune function

3. Common Sources Foods rich in protein: Meat Poultry Seafood
Dry beans or peas
Eggs
Dairy
Nuts & seeds
Soy
The cheapest and best sources of protein come from whole foods as opposed to supplements and shakes.

4. How Much Protein Do I Need?
Take your weight in pounds and divide by 2.2, which equals your weight in kilograms (kg).
Take your weight in kgs and multiply by grams/kg to determine protein needs.
If you are sedentary or not very active, use the lower end of the grams/kg scale ( g/kg).
If you are very active, use the higher end ( g/kg).

5. My Pyramid
A good government website to use to find out how much protein you need per day is
This website offers personalized eating plans and dietary guidelines.
The “Get a Personalized Plan” link on the website considers age, sex, height, weight, and amount of physical activity in order to calculate your needs.

6. Recommendations for Athletes & Pregnant Women
The American Dietetic Association recommends six to seven ounces daily of protein for most athletes.
Athletes involved in weightlifting and endurance sports have more protein needs compared to the average individual.
The Recommended Dietary Allowance (RDA) for protein is increased by 10 grams per day for pregnant women over age 24 and 15 grams per day for those under age 24.

7. Good Protein Choices
Choose more lean or low-fat meats like poultry, and less fatty cuts of red meat and processed meats like hot dogs, bacon, ham, sausage, and deli meats.
Use 2% and whole milk dairy products sparingly; choose skim and 1% dairy more often.

8. More Good Protein Choices
Select fish rich in omega-3 fatty acids, such as salmon, trout, and herring.
Sunflower seeds, almonds, and hazelnuts are also good sources high in vitamin E.
Avoid liver and organ meats that contain a lot of cholesterol.
Remove skin from chicken or other poultry to reduce the fat content.

9. Additional Protein Sources
Consuming extra protein in the form of a supplement, such as a shake, may benefit individuals with extra protein needs or those who do not receive enough protein through their regular diet.
Pay close attention to labels to analyze the balance between calories and protein content.
Many protein supplements can be high in calories, so be careful!

10. Nutritious Protein Ideas
Add chickpeas, lentils, kidney beans, sliced almonds, or sunflower seeds to a salad.
Try soy sources (tofu, tempeh) in place of meat in stir fry, soup, and burgers.
Add small amounts of peanut, almond, or soy nut butter to whole grain crackers or fruit (try bananas or apples).
Try regular or vanilla low-fat yogurt topped with fruit or granola.

11. Sources
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