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Is your Protein Consumption Optimal?
Portions
It is not useful to eat too much protein during one meal. For people who have higher than average needs, such as some athletes and those who want to gain muscle mass, it is recommended to eat meals and snacks containing 20 to 30g every three hours. There is no benefit in eating more than 40g at a time.
20g of protein, what is it?
- 90g of poultry or cooked meat (palm of the hand)
- 120g of cooked fish or seafood (whole hand)
- 3 large eggs
- 150g of tofu
- 80g of canned tuna (2/3 of a 120g can)
- 1 to 1½ cups of legumes (depending on the type)
- 175g of Greek yogurt
- 5 slices of turkey (85 grams)
- 60g of cheese
- 120g of mixed nuts (200 ml) (but it also contains 748 calories)
Some aspects to consider:
- It should be noted that the portions mentioned above are not necessarily the ones you should eat. Protein sources can be combined and the amount of protein in the entire meal must be considered. For example, two eggs may be enough for breakfast if they are eaten with whole grain bread. Since grain products are produced from grain, they also provide protein, but in a smaller amount than meats and alternatives. The amount of protein in grain products depends on the type of grain and their level of transformation through processing.
- It is important not to confuse the weight of the meat with the amount of protein that it contains. For example, as mentioned above, 90g of chicken (that is, a piece of chicken weighing 90g) contains about 20g of protein (not 90g of protein!).
- As noted above, some sources of protein such as nuts and seeds are high in calories. Thus, it is better to consume them in small amounts such as in a snack (for example a dozen almonds) or to complete a meal that already contains a little protein (for example, putting a tablespoon of nuts into a salad).
- o If you want to eat a vegetarian meal, for example a salad, you’ll need to make sure that it contains enough protein. For example, if you want to put less than a cup of legumes in your salad, you must add another source of protein such as a hard-boiled egg, tofu, cheese, nuts, or whole grains such as quinoa.
- If you are not hungry enough to eat a breakfast containing about 20g of protein, you can complete your breakfast with a protein snack later in the morning.
Author
Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.
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