Lean Choice Planner


Protein

Proteins

Proteins are important and often overlooked. They provide amino acids that are the building blocks for muscles. Basic requirements for protein vary: (grams per Kg of bodyweight)

Protein Requirement Calculator

Enter your body weight:   (kg)
   
Your protein requirement-   
Sedentary males and females:  0.8 - 1.0
Recreational endurance athletes*:  0.8 - 1.0
Moderate-intensity endurance athletes**:  1.2
Elite endurance athlete:  1.6
Power sports, e.g. Rugby, Cross-training:  1.4 - 1.7
Resistance athletes (in early training):  1.5 - 1.7
Resistance athletes (in steady state):  1.0 - 1.2

*Exercising approximately 4-5 times per week for 30 minutes

**Exercising approximately 4-5 times per week for 45-60 minutes

Complete Proteins

Protein is made of amino acids. First tier proteins are complete with a full range of amino acids, including the eight essential ones only obtained through diet. These are the preferred nutrition options for building muscle. People with dairy allergies can substitute some soya products for protein options. For vegetarians, awareness of food combining will ensure enough vegetarian protein options are eaten to supply adequate levels of dietary protein.

Protein Options - Option One

First Tier Protein Options
In general a skinless chicken breast (100g) is 31g protein. Lean steak (100g) is 27g protein. Fish (100g Hoki) is 21g protein. Six egg whites are 19.2g protein. Tuna (180g can in springwater) is 42g protein. Dairy protein powders are typically 20-25 grams protein per 30 gram serve. Soya Protein Isolate Powders are typically 22-27 grams protein per 30 gram serve.

Second Tier Protein Options
Low fat cheese, low fat cottage cheese, milk.

Common Sources of Vegetable Proteins and Incomplete Proteins
Proteins -Soya flour, soya beans shogu and tamari, soya milk.
Incomplete Proteins - (Many of these foods are high in carbohydrates and in some cases fat)

Grains
Brown rice, rye, wheat, cracked wheat and flour, bread, corn, millet barley, oats and oat meal, rye grains are best combined with dairy for increasing the protein quality, ie. muesli with milk or yoghurt; pasta with cheese sauce; bread and cheese; rice pudding.

Legumes
Lentils, dried peas broad/fava beans harricot beans, flagolet, navy beans, aduki beans, lima beans black-eyed peas, chickpeas, peas, dried peas, harricot beans, navy beans, kidney beans.
Legumes are best combined with grains for increasing the protein quality, ie, baked beans on toast, bean or pearisotto, bean and vegetable casserole with barley vegetarian cassoulet.

Nuts and Seeds
Sunflower seeds, peanuts, sesame seeds, almonds, pumpkin seeds, hazelnuts, tahini, brazil-nuts, cashew-nuts, chestnuts, pine-nuts, pistachio Nuts and seeds are best combined with legumes for increasing protein quality, that is chickpea patties with tahini. Lentil and nut roast bean salad with toasted sunflower seeds, muesli.