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Lean Protein

How much protein do you need?

Theoretically, most people require one gram of protein
per kilogram of body weight ...every day.
What does that mean? Well...first let us translate your weight
from pounds into kilograms.

  • Let's say you weigh 135 pounds
  • Divide by 2.2 to get your weight in kilograms
  • 135 divided by 2.2 = 61.4 kilograms
  • Your protein needs would then be [roughly] 61 grams per day of protein
  • You can divide your total daily protein intake into your current schedule.
  • In general, one ounce of animal protein provides roughly seven grams of protein. Read food labels for specifics on each food product.

Trying to stay awake?  Remember these two key points: 

1.  Protein helps you focus on mental tasks. Eat most of your protein during the hours of noon to 5:00 pm, to maintain mental productivity throughout your 9:00 am - 5:00 pm work day. However, if you must stay up all night, eat protein during your graveyard shift to help you stay awake.

2.  To manage blood sugars throughout the afternoon, or throughout your shift, include protein with carbohydrate-rich foods, such as breads, rice, potatoes or sweetened drinks. Over-dosing on carbohydrates induces sleepiness, while including protein slows down the rate carbohydrates enter the bloodstream.

 

 

 

 

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Copyright © 2010 Helene Berk, M.Ed., R.D. / healthypeople.com
Last modified: May 23, 2010

Due to the recent "crash" of the previous web, we are re-building this page by page.... sorry for the inconvenience