PROTEIN FOR OLDIES & VIGOROUS EXERCISERS: How to Calculate

Easy-to read simple guide to calculating protein for older exercisers worried about protein intake... 

Also useful for Pre-Diabetes & Weight Loss
Courtesy of timesnewsnow.comand licensed for reuse under this Creative Commons Licence

The post is particularly helpful for those needing a good combination of high protein, low carbs and who regularly exercise, often vigorously.  

The at-a-glance portion suggestions for cooked protein are a godsend.

67goingon50's original post on calculating protein needs was updated  in March 2023 and is much more expansive than this post. It is chock full of useful information.  Read it here.

The post is adapted from a post in AppleNews+ and from past articlesing higher protein needs for the ageing.  Sadly the name of the Apple article was lost during a clean-up!

DAILY PROTEIN RECOMMENDATIONS

MIN: 40G protein

MAX: 100G protein

BEST SPREAD OVER 3 MEALS

ANIMAL PROTEINS

Each serving contains roughly 20g of protein: 

• Beef, lamb, pork – 2 medium slices

• Turkey, chicken – 1 small breast

• Grilled fish – 1 small fillet

• Salmon, tuna, mackerel – 1 small tin/fillet

• Shrimps, prawns – 2 serving spoons

• Eggs – 3 medium

• Cottage cheese – 4tbsp

• Greek yogurt – 4tbsp

• Milk (skimmed/semi-skimmed) – 1 pint

VEGETABLE PROTEINS

Each serving contains roughly 10g of protein: 

• Nuts (e.g. peanuts, cashews) – 4tbsp

• Seeds (e.g. sunflower, sesame) – 4tbsp

• Baked beans – half a large tin

• Kidney beans/split peas – 5tbsp, cooked

• Lentils – 5tbsp, cooked
• Tofu (soya bean curd) – half a packet
• Soya milk – approx ⅔ pint
• Hummus – 3tbsp (approx ½ a tub)

• Peanut butter – 2 heaped tbsp (thickly spread on 2 slices of bread)
• Grains –¼ to ⅓ of a plate

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.  The material was assembled and edited by BM Lee/Bright Sun Enterprises.