Amount of protein required? Good sources?

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Question from Toronto Karen: I'm working out 5 times a week and can't lose that additional 20 pounds. Some say I need more protein in my diet. How much protein do we require and from what sources?

Answers —Cyndi Thomson, Ph.D., R.D.: First of all, it might be worth your while to have your body composition evaluated since you may not be able to reduce weight, but you may be reducing body fat and increasing muscle mass. This is best done through a measurement abbreviated DEXA. Talk to your doctor about having this test done. This will also give you information on your bone mass, which can be of value.

We need 0.8 grams of protein per kilogram of body weight daily. For a woman who weighs 60 kilos, that would be about 50 grams of protein a day. Most of us get plenty of protein. Seek out protein sources that are lean, such as egg whites which need to be cooked, white meat poultry, or fish. Even beans are a good source of protein for the diet. Dairy products as well, but they have carbohydrates also.

Marisa Weiss, M.D., president and founder: Protein leads to a more controlled level of blood sugar and this can make you feel better than taking in foods that are high in carbohydrates. For me, even chicken broth (fat free) is a good way to satisfy your hunger or get you to the next meal.

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