How much protein do you need?
The recommended daily allowance (RDA) for protein is 0.8g/kg body weight for the average person.  Divide your weight by 2.2 and multiply by 0.8. For example, a 150lb (68.2kg) person would need about 55g of protein per day.

However, fitness instructors and gym-goers like yourself would benefit from added protein. Some experts suggest 1.1-1.4g/kg body weight per day (for the 150lb person, they would need 75-95g of protein per day).

This is very easy to achieve and most people get more protein than they need.
For example, without considering snacks:

Breakfast: 1 cup cereal with 1 cup milk = 13g
Lunch: Tuna sandwich, salad with 1/4 cup nuts = 35g
Dinner: Baked potato, 6oz chicken, vegetables = 62g
Total protein for the day: 110g

A recent study showed that you can build up to 25% more muscle when protein is evenly distributed throughout the day1.

Here are ten portable, easy pre or post workout snacks that fit readily in your gym bag with at least 15g of protein:
– ½ cup trail mix
– mini or string cheese + ½ cup edamame (can buy frozen)
– 1 cup greek yogurt
– 1/2 cup roasted soybeans (e.g. The Bean Ladies)
– ½ can tuna salad with crackers
– 2 hardboiled eggs and raw veggies e.g. baby carrots, cherry tomatoes
– fruit with ½ cup cottage cheese
– Quaker High Protein instant oatmeal pack with ½ cup nuts
– 2 tbsp peanut butter, a fruit and ½ cup pumpkin seeds
– 1 cup roasted chickpeas

Justine Chan MHSc, RD, CDE
Registered Dietitian
p: 905-624-0233; e: