{"id":1778,"date":"2016-11-07T00:00:00","date_gmt":"2016-11-07T07:00:00","guid":{"rendered":"https:\/\/staging.vail.fortyapp.com\/protein-busters-building-muscle-mass\/"},"modified":"2026-04-07T09:08:47","modified_gmt":"2026-04-07T16:08:47","slug":"protein-busters-building-muscle-mass","status":"publish","type":"post","link":"https:\/\/staging.vail.fortyapp.com\/es\/news\/protein-busters-building-muscle-mass\/","title":{"rendered":"Protein Busters: Building Muscle Mass"},"content":{"rendered":"

Author Katie Mazzia MS RD CDE is a nutritionist at Vail Valley Medical Center. <\/em>
<\/strong><\/p>\n\n\n\n

MYTH:<\/strong> You need large amounts of protein to build muscle mass.<\/p>\n\n\n\n

TRUTH:<\/strong> Any excess protein beyond what the body needs is burned for energy or stored as body fat.

The amount of protein required by a healthy individual is based on the type and frequency of exercise. As a general guide select the type of activity below that best describes you and calculate your protein requirements. Choose a mix of proteins from real food and reserve nutrition bars and powders for convenience or that quick fix right after a hard workout.<\/p>\n\n\n\n

TYPE OF ACTIVITY<\/strong><\/td>*PROTEIN REQUIRED PER EACH POUND OF BODY WEIGHT<\/strong><\/td><\/tr>
Sedentary<\/td>.4-.5 gm\/day<\/td><\/tr>
Endurance Sports<\/td>.55-.7 gm\/day<\/td><\/tr>
Weight Training<\/td>.6-.9 gm\/day<\/td><\/tr><\/tbody><\/table><\/div><\/figure>\n\n\n\n

*The protein requirements vary because this information is based on separate studies from different researchers.<\/p>\n\n\n\n

Example: 150 lb. per person endurance activities = 83 gm-105 gm (.55-.7 gm) protein per day.<\/p>\n\n\n\n

FOOD SOURCES OF PROTEIN<\/strong><\/td>SERVING SIZE<\/strong><\/td>PROTEIN (gm)<\/strong><\/td><\/tr>
Quinoa<\/td>1 cup<\/td>22<\/td><\/tr>
Fish\/shellfish poultry lean red meat pork bison wild game<\/td>3 oz.<\/td>21<\/td><\/tr>
Tofu regular<\/td>1 cup (1\/2 block)<\/td>20<\/td><\/tr>
Greek yogurt<\/td>6-8 oz.<\/td>15-20<\/td><\/tr>
Kidney lentil black edamame beans<\/td>1 cup<\/td>13-16<\/td><\/tr>
Eggs<\/td>1<\/td>6<\/td><\/tr>
Low fat milk or yogurt<\/td>8 oz.<\/td>10<\/td><\/tr>
Cheese<\/td>1 oz.<\/td>7<\/td><\/tr>
Soy milk<\/td>1 cup<\/td>6<\/td><\/tr>
Nuts shelled or 2T nut butter<\/td>1\/4 cup<\/td>7<\/td><\/tr>
Brown rice or pasta cooked<\/td>1 cup<\/td>5<\/td><\/tr>
Vegetables cooked<\/td>1 cup<\/td>5<\/td><\/tr>
Whole wheat bread<\/td>1 slice<\/td>3-5<\/td><\/tr>
Fruits<\/td>1 serving\/piece<\/td>1<\/td><\/tr><\/tbody><\/table><\/div><\/figure>","protected":false},"excerpt":{"rendered":"

Author Katie Mazzia MS RD CDE is a nutritionist at Vail Valley Medical Center. MYTH: You need large amounts of protein to build muscle mass. TRUTH: Any excess protein beyond what the body needs is burned for energy or stored as body fat. The amount of protein required by a healthy individual is based on…<\/p>","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1778","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"\nProtein Busters: Building Muscle Mass - Vail Health<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Protein Busters: Building Muscle Mass - Vail Health\" \/>\n<meta property=\"og:description\" content=\"Author Katie Mazzia MS RD CDE is a nutritionist at Vail Valley Medical Center. MYTH: You need large amounts of protein to build muscle mass. 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