How to quickly determine "protein needs" and assess your "protein intake"

You could be losing muscle. How to calculate if you’re getting enough protein (baseline protein) to stay in postitive nitrogen balance. This applies if you are exercising 3 days per week, exercising strenuously, and WANT RESULTS!

CALCULATE MINIMUM PROTEIN REQUIREMENTS

1. Determine bottom range (MINIMUM) daily protein needs. Choose formula a,b, or c based on goals

 

A. LOSE FAT: Your Weight (pounds)

   

x.65=

   

Protein Grams

B. GAIN STRENGTH/maintain weight: Your Weight (pounds)

   

x.8=

   

Protein Grams

C. GAIN STRENGTH AND WEIGHT: Your Weight (pounds)

   

x.1=

   

Protein Grams

The above formula is the minimum amount of protein to stay out of negative nitrogen balance A negative nitrogen balance is where you are losing more nitrogen than you are taking in. This leads to a loss in lean body mass.

 

2. Determine how many daily exchanges (units) of protein you need per day.

Daily Protein Grams

   

/7(protein grams in 1 exchange) =

   

Protein Exchanges

ASSESS CURRENT PROTEIN INTAKE

 

3. ASSESS protein intake over the last 24 hours. Work backwards starting from last meal, moving into yesterday. Use HPT quick protein exchange chart to calculate meal exchanges

Meal

Amount

Animal Protein Source

Exchange Equivalent

    
    
    
    
    
    
  

total exchanges:

 

Does this match goal exchanges?

 

Quick Protein Exchange Chart (commit to memory)

1 protein exchange
(7 grams of protein)

Visual References

Hand

Common Objects

1 oz meat

1.5 fingers

4 dice (deck of cards is approximately 3 oz)

1 to 1.5 oz of fish

1.5 to 2 fingers

4 to 6 dice

1 oz cheese

thumb

3 dice

1/4 cup cottage cheese

palm of your hand

golf ball

1/4 cup greek yogurt

palm of your hand

golf ball

1 whole egg or 2 whites

  

1/3 scoop of protein powder

  

 

4. Determine how many protein containing meals you will eat per day (minimum= 4 )

   

#Meals

 

5. Layout how many exchanges of protein you will need per meal in the chart below. Many options are available. Typically the snacks will be 1/3 to 1/4 smaller than the main meals.

 

Exchanges

Breakfast

 

Morning Snack

 

Lunch

 

Afternoon Snack

 

Dinner

 

Even. Snack

 

Total

 

Does the total match your goal exchanges?