Q:  How much protein should I eat?

A:  Although there is not much evidence about the “ideal” amount of protein in a diet, estimates for a healthy protein intake are about 8 grams of protein per 20 pounds body weight.  That means a person weighing 140 pounds should eat about 56 grams of protein per day.  A person weighing 180 pounds should aim for about 72 grams protein each day.  Because Boot Campers are regularly breaking down and building up muscle, we should consume at least the amount of protein recommended, if not a little more.

Meat, poultry, fish, eggs, and dairy products are good sources of complete proteins (complete proteins contain all the essential amino acids).  Many plant-based sources of proteins are considered incomplete because they are missing one or more essential amino acids.  By eating a variety of vegetable-based proteins, the body can form complete proteins.

Consuming lean sources of protein may be a helpful component of weight loss.  Research shows that lean proteins help people feel satisfied longer after eating a meal. 

See how protein adds up fast...

Foods                                          grams Protein

Egg on whole wheat toast                           8

Grilled salmon (3 ounces)                         17

Lowfat yogurt (1 cup)                                12

Chicken breast (3 ounces)                        21

Broccoli & rice (1 cup)                                 6

Handful almonds                                         4     

Total grams Protein                                 68

Send your questions to Lauren@LongBeachBootCamp.com