Essentials of Nutrition for Sports

No studies have shown that more than 2 grams per kilogram, or
1 gram per pound, is of value.

Sources Food

Meat, poultry, fish, dairy, and

eggs are rich sources of high

biological value protein. The protein content of cooked meat and dairy products is between 15% and 40%.

Plant sources of protein (legumes, nuts, and seeds) can

contribute to protein requirements. The protein content of cooked cereals, beans, lentils, and peas ranges from 3% to 10%.

Protein content of selected foods is listed in

Table 6

.

Right

Protein

The right protein is:

1)

Enough

2)

Good quality

3)

Not overly linked with su

bstances bad for health

For example, peas or gelatin cont

ain protein, but the quality is

poor.

Meat may be a good source of high quality protein, but bad if

associated with lots of cholesterol and saturated fats.

Fish may be a good source of high-quality protein, but bad if

associated with mercury or other toxins.

These concepts are discussed in more detail below, under,

Bad

Company

on page

63

.

Source

Serving

Size

Protein,

grams

Beef, round steak, cooked

3 ounce

27.0

Ground beef, cooked

3 ounce

25.7

Turkey breast

3 ounces

25.7

Veggie burger

3 ounce

25.7

Source

Serving

Size

Protein,

grams

Pork chop, cooked

3 ounces

24.5

Turkey, dark meat

3 ounces

24.3

Chicken, dark meat

3 ounces

23.6

Tuna, water packed

3 ounce

22

Chicken breast

3 ounces

18.9

Salmon, cooked

3 ounce

16.8

Cheese pizza

2 slices

15.4

Cheese, cottage, 1% fat

½ cup

14.0

Yogurt, low-fat

1 cup

11

Lentils, cooked

½ cup

9.0

Milk, fat-free

8 ounces

8.3

Peanut butter

2 tablespoons

8.1

Milk, whole

8 ounces

8.0

Split peas, cooked

½ cup

8.0

Beans, black-pinto-garbanzo

½ cup

7.5

Cheese, American

1 ounce

7.0

Tofu

3 ounces

7.0

Macaroni, cooked

1 cup

6.8

Milk, soy

8 ounces

6.7

Egg

1 large

6.3

Ham

1 ounces

5.9

Almonds

1 ounces

5.4

Bread, wheat or white

2 slices

5.2

Ice cream, regular

1 cup

5.0

Green peas, cooked

½ cup

4.1

Corn, cooked

½ cup, or 1 ear

2.5

Rice, cooked

½ cup

2.2

Orange

1 large

1.7

Banana

1 medium

1.2

Potatoes, white

½ cup

1.2

Green beans, cooked

½ cup

1.0

Carrots, cooked

½ cup

0.8

Apple

1 large

0.0

Table 6. Protein content of selected foods.

Nutrition for Sports, Essentials of 57