Get to Know Your Macros:

Protein

What is Protein?
Protein is an important macronutrient utilized by our body.
It is composed of amino acids linked together in long strands.
There are 20 amino acids: 9 are essential which means they
are commonly found in the diet and 11 are nonessential which
means they can be produced by the body. Common types of
amino acids include: glutamine, glycine, leucine, and valine.

Functions of Protein Remember: More Isnt

Always Better!
Tissue building and
There are side effects to excessive protein
structure intake: kidney stress, dehydration, &
Muscle growth and compromised bone health.
Bottom Line: ensure a balanced diet
development
containing a lot of variety.
Cell functioning
Limit high fat meat and high fat dairy
Body functioning products
o Hormone production Ensure adequate intake of fruits,
o Immune function vegetables and whole grains
Stay hydrated to reduce the risk of
dehydration

Want to learn more? Check out the YMCA Nutrition Coaching! For
information, please contact the Director of Healthy Living, Mcyveton
Pierre-Louis at 617-927-8144 or mpierre-louis@ymcaboston.org
 Animal vs. Plant Protein
In natural, unprocessed foods, animal protein and plant protein
contain all 20 amino acids. Any of the 20 amino acids found in plants
are of the same quality as those found in animals.

Animal Sources of Protein Animal-Related Sources of Protein Plant Sources of Protein

3 oz. beef (30g)
3 oz. chicken (26g)
3 oz. fish (19g)
3 oz. pork (24g)
3 oz. tuna (23g)
3 oz. turkey (25.5g)
1 oz. cheddar cheese (7g)
1 slice of fat-free cheese (4g)
1 large egg white and yolk (6g)
1/4 cup egg whites (6g)
8 oz. low-fat milk (8g)
8 oz. low-fat yogurt (6g)
8 oz. nonfat yogurt (11g)
5.3 oz. nonfat greek yogurt (15g)
1/2 cup cooked beans (8g)
1/2 cup cooked lentils (9g)
2T peanut butter (8g)
1/4 cup almonds (8g)
Fruits are NOT a source of
protein!

How Much Protein Should I Be Eating?

10-35% of total daily calories should come from protein.
About 4 calories per gram of protein.
Protein intake in grams per kilogram body weight for sedentary
and physically active individuals*
Grams of protein/kg body weight**

Sedentary 0.8
Strength-trained, maintenance 1.2-1.4

Strength-trained, gain muscle mass 1.6-1.7

Endurance-trained 1.2-1.4

Intermittent, high-intensity training 1.4-1.7

Weight-restricted 1.4-1.8

*These values are recommendations

**To find kilograms of body weight, divide your weight in pounds by 2.2 kg (Ex: 130lbs/2.2kg = 59kg)
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