Do the following math to calculate your protein needs:
- 1. Divide your weight by 2.2 to calculate your weight in kilograms. 2. Multiply your weight in kilograms by 0.8-1.7 gm/kg (depending on factors mentioned above). Here's an example if you weigh 200 pounds and consistently do heavy resistance exercise:
- 200/2.2 = 91 kg 91 kg x 1.4 = 127 grams of protein per day
Orange & Peachy Protein Smoothie
1/4 cup canned mandarin oranges (drained)
1/4 cup frozen peaches (use fresh if they're in season)
1/4 cup Plain Greek Yogurt
1 serving Soy Protein powder
Water 1 1/2 -2 cups
Blend ingredients in a blender. Add more or less water until your smoothie is at the desired consistency. Add ice if your using fresh peaches to add a crunch & make it chilled.
39 grams carbs
1.5 fat grams
28 grams protein
Drink this smoothie as a large snack or meal replacement. Enjoy!
*Greek yogurt is a wonderful alternative to regular yogurt. It has ZERO fat, all natural ingredients & very high in protein.
* I prefer Soy protein to Whey Protein. It's vegetarian, easier on my stomach & from my reading, it's is better for woman to help build lean muscle as opposed to bulk. Depending on which brand of protein you are using it will fluctuate the calories & protein of the smoothie.
Read more about the benefits of protein HERE.