This handy chart will show you how easy it is to get the protein you need. It is a guide only and should not be used to calculate your protein intake.
Foods marked * are high in fat or sugar, which may not be desirable for all athletes.
Limit foods and beverages that are high in Calories, fat or sugar and have few other nutrients such as, baked goods, chocolate, candy, ice cream, fries, chips, pop, alcohol, sports and energy drinks, and sweetened hot or cold drinks. You may choose some of these foods in moderation after you have enough servings from the food groups.
For protein powder and weight gain supplements, it is important to read the label carefully. Total energy intake and adequate protein are the keys to weight gain. Most products combine carbohydrate, protein and fat.
To plan your protein intake, talk to a registered dietitian with expertise in sport. You can contact the dietitian at your Canadian Sport Centre. If there is no dietitian with expertise in sport listed in your area, Dietitians of Canada may list a dietitian near where you live.