Key Takeaways:
- Protein is essential for recovery and performance.
- There are two main ways to count protein intake.
- A: Exchange system.
- B: Nutrition Labels.
- Athletes may require up to 2 grams per kilogram per day.
When it comes to sports nutrition, protein is one of the most talked about topics. It is crucial for muscle growth and repair, especially after intense physical activity [1]. Without an adequate amount of protein in their diet, individuals may experience slower recovery times and overall subpar athletic performance. Athletes and fitness enthusiasts alike understand the importance of consuming enough of this macronutrient to support their training goals, yet knowing how to meet these needs is often a huge concern.
How to Count Protein
Option A: Exchange System
Like carbohydrates, we are easily able to track protein intake using the exchange system, which provides a structured approach to meal planning by categorizing foods into groups based on their nutrient content [2]. If you’ve been following us on Instagram (@eatkaleandcupcakes and @lauracipullo), you would know that foods are rarely just carbohydrates, just protein, or strictly fats, but rather, a combination of these nutrients. In this system, however, one protein “choice” or “exchange” contains 7 grams of protein per specified serving; typically, this is equivalent to 1 ounce of the food [2]. For example, a 4-ounce piece of grilled chicken contains 28 grams of protein, so we count it as four protein “exchanges” (4 ounces x 7 grams of protein per ounce= 28 grams of protein). The exchange system further classifies proteins based on their fat content, which ultimately influences their overall nutritional profiles. Lean proteins are 45 calories per ounce or ounce equivalent, and include 1 ounce skinless chicken and turkey, 1 ounce fish, and ¼ cup cottage cheese [2]; medium-fat protein “choices,” such as 1 ounce beef (85% lean), 1 ounce poultry with skin, and 1 whole egg are 75 calories each [2]; and high-fat proteins, like deli meats (i.e., 1 oz pastrami), certain cheeses (i.e., 1 ounce Swiss), and pork sausage are 100 calories each [2]. Although you can substitute one protein “exchange” for another without impacting the amount of protein, it’s important to be mindful when making food choices to support overall health.
By using the same example as in our previous blog post, we can demonstrate how to count proteins using this system:
2 slices of toast = ~6 grams of protein
3 oz turkey = 3 protein choices (21 grams of protein)
Small apple = Considered a carbohydrate exchange. 0 grams of protein
6 oz container of yogurt = Considered a carbohydrate exchange, however, contains 8 grams of protein
Option B: Counting Grams of Protein Off a Nutrition Facts Label
Alternatively, you could add up the grams of protein using a food label just as you would with carbohydrates. The first step is to locate the nutrition facts panel on the packaging, which provides information on the serving size and the amount of protein per serving. Next, identify how many servings you are consuming. If you are eating more or less than the suggested serving size, adjust your calculations accordingly. Multiply the amount of protein per serving by the number of servings consumed to determine your total protein intake from that particular food product. Utilizing a combination of both label reading and the exchange system may be useful as foods like meat, poultry, and fish often do not have this information readily available.
How Much Protein Do I Need?
Determining the number of protein “choices” or grams of protein needed per meal (or per day) ultimately varies based on factors such as age, activity level, sport, and body weight [3]. The general recommendation for the otherwise healthy adult is to consume 0.8 grams per kilogram of body weight per day1 or 10-35% of calories as protein [4]; however, athletes may require up to 2 grams per kilogram per day [1, 5]. A dietitian can assess your specific needs.
Whether you choose to count protein exchanges or count grams of protein using a food label, it is important to note that listening to your body’s signals is key in determining the right amount for you. If you are unsure about your protein needs or if you have specific dietary concerns, it may be beneficial to speak with your physician or consult with a registered dietitian who can provide personalized recommendations based on your unique circumstances.
Action Points to Improve:
- Use Sports Plan Pro’s Daily Macronutrient Calculator to discover how much protein you need a day.
- Next time you eat, figure out how much protein you are eating using one of the two methods.
- Log your answers in a journal or in the notes app on your phone.
- Throughout the day, continue to log how much protein you are eating and make sure it aligns with Sports Plan Pro’s recommendations.
Now that you know how to fuel your muscles with protein, it’s time to unlock the next piece of the puzzle: how to fuel for endurance, energy, and balance. In just a couple days, we’ll dive into fats—the most misunderstood macronutrient—and why they’re critical for athletes who want to go the distance.
References
- Quinn E. Protein Needs of Athletes. Verywell Fit. Published October 12, 2007. Accessed June 6, 2024. https://www.verywellfit.com/sports-nutrition-protein-needs-for-athletes-3120669
- American Diabetes Association. Food Lists for Diabetes. Academy of Nutrition and Dietetics; 2019.
- MedlinePlus. Dietary Proteins. Medlineplus.gov. Published 2019. Accessed June 6, 2024. https://medlineplus.gov/dietaryproteins.html
- Wolfe RR, Cifelli AM, Kostas G, Kim IY. Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range. Advances in Nutrition: An International Review Journal. 2017;8(2):266-275. doi:https://doi.org/10.3945/an.116.013821
- Jäger R. International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition. 2017;14(1). doi:https://doi.org/10.1186/s12970-017-0177-8
