Protein

 

What should I know about protein?

Your body needs protein for nearly everything it does. Protein is needed to build and repair our muscles, to make our hair and skin, to fight against infections and to carry oxygen in our blood. Proteins are made up of building blocks called amino acids. There are about twenty different amino acids, and your body can actually make some of them. There are nine amino acids, however, that your body can't make. These are called essential amino acids and the only way to get them is through the food you eat. It's important to eat a variety of protein foods every day to make sure your body gets all of the essential amino acids.

 

What foods are high in protein?

Plant foods such as legumes (beans and peas), nuts, peanut butter, seeds, and soy foods like soybeans, soymilk, and tofu are all high in protein. Animal foods such as meat, fish, turkey, chicken, eggs, milk, cheese, and yogurt are also good sources of protein.

 

How much protein do I need each day?

The amount of protein that you need depends on your age, gender, body size, and how active you are. Most teens need between 40 and 50 grams each day. Look below to figure out about how much protein you need.

 

If you are 11-13 years old: Multiply your weight in pounds by 0.455; this gives you about how many grams of protein you need each day. For example, a 12 year-old who weighs 100 lbs would need about 45.5 grams of protein (100 lbs x 0.455 = 45.5).

 

If you are 15-18 years old: Multiply your weight in pounds by 0.36 to estimate how many grams of protein you need each day. For example, a 16 year-old female who weighs 120 lbs would need about 43 grams of protein (120 lbs x 0.36 = 43.2).

 

Keep in mind that this is just an estimate and that certain people, such as athletes, may need slightly more protein. Now that you know about how much protein you should eat every day, it's helpful to know how much protein is in the foods you eat.

 

Listed below is a table with some good sources of protein and the grams of protein in each serving.

 

Food	Grams of protein per serving
Tuna (3 ounces)	22
Hamburger (3 ounces)	21
Chicken (3 ounces)	21
Shrimp (3 ounces)	18
Tempeh (½ cup)	15
Yogurt (1 cup)	11
Tofu (½ cup)	9
Lentils, cooked (½ cup)	9
Cow's milk (1 cup)	8
Peanut butter (2 tbsp)	8
Kidney beans, cooked (½ cup)	8
Cheese (1 ounce)	7
Egg, cooked (3 ounces)	7
Soy milk (1 cup)	6
Hummus (1/3 cup)	6
Miso (2 tbsp)	4
Quinoa (½ cup)	4
Bulgur, kasha, oats, cooked (½ cup)	3

 

What's the deal with protein supplements?

There are many different protein supplements that come as powders, shakes, and bars. Although some extra protein is needed to build muscle, most Americans get more than enough protein from food, so getting extra from supplements does not have any benefit. Protein supplements do not increase muscle mass, strength, or endurance. Eating enough calories is actually more important for building muscle. Without enough calories, your body can't build new muscle. Be sure to talk to your health care provider or dietitian if you are taking protein supplements or thinking about it.

 

How often should I eat foods with protein in them?

Because protein is a really filing nutrient, it is a good idea to eat some at every meal and snack. Here are some easy ways for you to get protein in throughout the day.

 

Breakfast	Snack	Lunch	Dinner
Toast with peanut butter	String cheese	Cold-cuts with vegetables and cheese (in a sandwich or wrap)	Baked or grilled fish
Scrambled eggs (or egg substitute) with cheese and salsa, rolled in a tortilla	Yogurt	Chili with cornbread	Turkey burger
Poached egg on an English muffin	Hummus with carrots	Bean burrito	Stir-fried tofu or chicken with vegetables

 

Remember: Try to include some protein at every meal and snack. It will help keep you full and help your muscles strong.

 

Written by the CYWH Staff at Children's Hospital Boston

 

Updated: 5/11/2011

 

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