The requirement of protein post training varies depending on your body weight (approx 0.2g / kg body weight is recommended). See table below to calculate your snack.
1 slice turkey / ham / chicken = 7g protein
1 Natural yoghurt (125ml pot) = 6g Protein
1 small tin tuna (100g tin) = 19g Protein
2 low fat fruit yoghurts (125 ml) = 11g Protein
1 Egg = 7g Protein
25g Skimmed milk powder (5 heaped tsp) = 9g protein
330mls Low fat milk (1/2 pt ) = 11g Protein
500ml Lucozade Recovery = 18g Protein
40g Peanuts = 10g Protein
30g Low fat Cheddar Cheese = 10g protein
50g Cashew Nuts = 10g Protein
40g Edam Cheese = 10g Protein
60g Feta Cheese = 10g Protein
My weight is ________ kg
My post training protein requirement is _______ g*
*weight in kg x 0.2
With permission from FOOD FOR SPORT by INDI (SNIG) .....for free copy of complete booklet go to http://www.indi.ie/index.cfm/loc/9.htm
