Protein Intake

Protein should provide 10%-35% of total daily calories a day for adults. A recent Health Canada survey found on average; adults are at the lower end of the acceptable range – 17% of calories.

Since protein is needed to build and maintain muscles, the amount of protein an adult needs is determined by their weight. The current recommendation is 0.8 grams of protein per kilogram of body weight.

However, experts suggest adults may need more protein than this recommendation. Studies suggest 1.0-1.2 grams per kg body weight is ideal to stimulate muscle growth. Even greater benefits may be seen with higher protein intakes and when combined with physical activity.

Suggested Intake Based on Body Weight

How much protein is there in a 100g (3.5 ounces) serving of pork?

It depends on the cut:

• Roasted pork tenderloin = 28g of protein
• Grilled loin centre chop = 33g of protein
• Grilled sirloin steak = 31g of protein
• Rib toast = 30g of protein
• Shoulder picnic roast = 27g of protein
• Back ribs = 28g of protein
• Lean ground pork = 26g of protein
• Back (Canadian) bacon = 32g of protein
• Bacon (5 slices) = 10g of protein
• Lean ham = 17g of protein

Optimizing muscle growth

Protein quality, the amount consumed per meal and timing of consumption can stimulate muscle development. It is estimated that 25-30 grams of high-quality protein foods at breakfast, lunch, and dinner gives adults the best chance to maintain or improve muscle mass. This can be maximized by ensuring regular physical activity.