Core Daily
Nutrition
Q & A: Protein Requirements
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Q: I'm trying to gain weight but stay lean for basketball. Is eating a bowl of cereal at night provide me with enough protein? -- Theus, Arlington, VA
A: The recommendations for protein will vary depending on the intensity of your training, but the rule of thumb is approximately one gram of protein per pound of lean body mass. If you don't know your body-fat percentage, divide your weight in pounds by 2.2 to get your kilograms. The recommendation for basketball players by the American Dietetic association is 1.4-1.7 g/kg of body weight.
For example: 160 lbs/2.2= 73kg
73 X 1.4-1.7 = 101 - 124 grams of protein per day.
While trying to gain weight, increase your overall calories coming from carbohydrates, protein and fat. Most important is to eat frequently throughout the day. A high-fiber bowl of cereal with low-fat milk and fruit is okay to have for a nighttime snack.
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About The Author
Amanda Carlson – As a registered dietitian, Amanda Carlson has provided educational seminars and individual counseling to a variety of professional and elite sports organizations.
