[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-1-en-105":3,"doc-seo-572534-105":53,"doc-detail-572534-en":127},{"code":4,"msg":5,"data":6},0,"success",[7,14,19,24,29,34,39,44,49],{"id":8,"doc_module":9,"doc_module_name":10,"category_name":11,"show_sort_weight":12,"slug":13},11,1,"Template","Presentations",90,"presentations",{"id":15,"doc_module":9,"doc_module_name":10,"category_name":16,"show_sort_weight":17,"slug":18},12,"Resumes",80,"resumes",{"id":20,"doc_module":9,"doc_module_name":10,"category_name":21,"show_sort_weight":22,"slug":23},14,"Invoices",70,"invoices",{"id":25,"doc_module":9,"doc_module_name":10,"category_name":26,"show_sort_weight":27,"slug":28},15,"Posters",60,"posters",{"id":30,"doc_module":9,"doc_module_name":10,"category_name":31,"show_sort_weight":32,"slug":33},16,"Social Media",50,"social-media",{"id":35,"doc_module":9,"doc_module_name":10,"category_name":36,"show_sort_weight":37,"slug":38},17,"Forms",40,"forms",{"id":40,"doc_module":9,"doc_module_name":10,"category_name":41,"show_sort_weight":42,"slug":43},18,"Letters",30,"letters",{"id":45,"doc_module":9,"doc_module_name":10,"category_name":46,"show_sort_weight":47,"slug":48},21,"Paper Templates",5,"papers-templates",{"id":50,"doc_module":9,"doc_module_name":10,"category_name":51,"show_sort_weight":4,"slug":52},158,"General","general-158",{"code":4,"msg":54,"data":55},"ok",{"site_id":56,"language":57,"slug":58,"title":59,"keywords":60,"description":61,"schema_data":62,"social_meta":120,"head_meta":122,"extra_data":124,"updated_unix":126},105,"en","bfn-protein-cheat-sheet-protein-requirements-and-food-equivalents","BFN Protein Cheat Sheet - Protein Requirements and Food Equivalents","","Protein intake guidance covering why protein matters for growth, repair, energy, and preserving lean muscle mass, especially under stress and aging. Explains risks of excess protein, including fat conversion and potential strain on kidneys and the digestive tract when not balanced. Provides actionable targets for meal timing after exercise, daily requirement estimation by body weight and activity level, and practical equivalencies for 10 g of animal and plant protein, plus absorption tips.",{"@graph":63,"@context":119},[64,80,102],{"@type":65,"itemListElement":66},"BreadcrumbList",[67,71,74,77],{"item":68,"name":69,"@type":70,"position":9},"https://docshare.wps.com","Home","ListItem",{"item":72,"name":10,"@type":70,"position":73},"https://docshare.wps.com/template/",2,{"item":75,"name":51,"@type":70,"position":76},"https://docshare.wps.com/template/general/",3,{"item":78,"name":59,"@type":70,"position":79},"https://docshare.wps.com/template/bfn-protein-cheat-sheet-protein-requirements-and-food-equivalents/572534/",4,{"url":78,"name":59,"@type":81,"image":82,"author":87,"headline":59,"publisher":90,"fileFormat":93,"inLanguage":57,"description":61,"dateModified":94,"datePublished":95,"encodingFormat":93,"isAccessibleForFree":96,"interactionStatistic":97},"DigitalDocument",{"url":83,"@type":84,"width":85,"height":86},"https://docshare.wps.com/thumbnails/bfn-protein-cheat-sheet-protein-requirements-and-food-equivalents/572534.png","ImageObject",442,249,{"name":88,"@type":89},"Angel","Person",{"url":68,"name":91,"@type":92},"DocShare","Organization","application/pdf","2026-10-20","2026-10-13",true,{"@type":98,"interactionType":99,"userInteractionCount":101},"InteractionCounter",{"@type":100},"ViewAction",6,{"@type":103,"mainEntity":104},"FAQPage",[105,111,115],{"name":106,"@type":107,"acceptedAnswer":108},"How does a low-protein diet affect the body?","Question",{"text":109,"@type":110},"A diet low in protein can lead to loss of lean muscle tissue, which helps protect bones and major organs during stress and supports movement and energy levels.","Answer",{"name":112,"@type":107,"acceptedAnswer":113},"Why can too much protein cause problems?",{"text":114,"@type":110},"Excess protein cannot be stored and is converted to fat. If not balanced with plenty of fruits and vegetables, it can also create acidity and increase stress on the kidneys and digestive tract.",{"name":116,"@type":107,"acceptedAnswer":117},"How can I estimate daily protein needs?",{"text":118,"@type":110},"Use the protein requirements calculator based on grams of protein per kilogram of optimal body weight and activity category. The sheet also gives an example for a 65 kg marathon trainee and provides meal and timing guidance after exercise.","https://schema.org",{"og:url":78,"og:type":121,"og:title":59,"og:site_name":91,"og:description":61},"article",{"robots":123,"canonical":78},"index,follow",{"doc_id":125,"site_id":56},572534,1792086186,{"code":4,"msg":5,"data":128},{"doc_id":125,"user_id":129,"nickname":88,"user_avatar":130,"doc_module":9,"category_id":50,"category_name":51,"doc_title":59,"doc_description":61,"doc_content":131,"file_id":132,"file_url":133,"file_type":134,"file_size":135,"view_count":101,"is_deleted":4,"is_public":9,"is_downloadable":9,"audit_status":9,"page_count":73,"language":136,"language_code":57,"site_id":56,"html_lang":57,"table_of_contents":137,"faqs":138,"seo_title":139,"seo_description":61,"update_tm":140,"read_time":9},687207412472,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","PROTEIN How muchis enough?  \nWhy protein is important  \nProtein is an essential nutrient that is used in the body for the growth and repair of cells and to provide energy. A diet low in protein results in the loss of lean muscle tissue. Lean muscle tissue protects our bones and major organs in times of stress as well as being responsible for movement and maintaining energy levels in the body. Research indicates that loss of muscle tissue is an important indicator in many age related diseases and loss of vitality. It requires proper nutrition & exercise to maintain a healthy lean muscle mass, not to mention its ability to slow down the effects of aging.  \nGetting it right  \nToo much can also cause problems. Excess protein cannot be stored and is converted to fat. It can also create acidity in the body if not balanced with plenty of fruits and vegetables. This can place extra stress on the kidneys and digestive tract. The key to optimal health is to balance your protein intake with the correct amount of complex carbohydrate, essential fatty acids and minerals.  \n\\#1  \nE at t h e r ig hta m o u nt f o r y o u ra c t iv i ty l ev e l a n dm et a b o l i c st at e . H ig h ly p hy s i c a la c t i v i t y l e v e l s , p r eg n a n cy , b r e a stf e e d i ng ,  \ni nj u r y o r i l l n e s si n c r e a s e p r ot e i ni nt a k e n e e d s .  \n\\#2  \nF o r o pt i m a lm usc l e g r owt ha n d r e p a i rc o n s u m e p r ot e i nw i t h i n 1 t o 2 h o u r s af t e rex e r c i s e . B e n ef it s m ay ext e n d u p t o 6 h o u r s p o st ex e r c i s e .  \n\\#3  \n2 0 g of p r ot e i n i na m e a l i s t h eo pt i ma l a m o u ntt o st i m u l at em u s c l e sy nt h e s i sa n d s at i ety . T h e r e i s n oa d d i t i o n a l b e n ef i tov e r 3 0 g p r ot e i np e r m e a l .  \nProtein Requirements Calculator  \nGrams of Protein Per Kilogram Optimal Body Weight  \nNon Athlete/ non active \u003C65 y.o  \nNon Athlete/ non active > 65 y.o Moderate Sports Activity (jogging, walking) Strength Training  \nEndurance Athletes  \nBodybuilders (depends on level) Illness or acute Injury  \nSevere or chronic illness or injury  \nExample:  \nIf your optimal weight is 65 kg, and you are training for a marathon, your protein requirements would be between 78 and 104 g of protein per day depending on the intensity of your training etc.  \nTip  \n1 5 g of p r o t e i n i sn ot e q u a l t o 1 5 gof f o o d , eg . a 6 0 g p o rt i o n of b e ef o r 9 0 gp o r t i o n o f f i s h w i l l g iv e y o u 1 5 g  \no f d i e t a r y p r o t e i n .  \n10g ofAnimal Protein Looks like  \nLean beef steak Chicken breast  \nChicken leg Turkey breast Minced beef Lamb Pork  \nFish (white) Salmon Prawns (cooked) Cheese Slices Low Fat Yoghurt Cottage Cheese Egg ( Large) Milk (low fat)  \n35 g  \n35 g  \n1 leg  \n35 g  \n40 g  \n35 g  \n35 g  \n40 g  \n40 g  \n45 gx 2  \n1/2 cup  \n2 tablepoonsx 1  \n310 ml  \n0.8 g  \n1.0 to 1.2 g  \n1.0 to 1.2 g  \n1.2 to 1.7 g  \n1.2 to 1.6 g  \n1.5 to 2.5 g  \n1.5 to 2.5g  \n2.0 g  \nRemember  \nD iv i d e y o u rp r o t e i nr e q u i r e m e nt st h r o ug h o ut t h ed ay f o r b e sta b s o r pt i o n a n dm u s c l e u pt a k e .  \n10g of PlantProtein Looks like  \nQuinoa (cooked) 1 + 1/4 cups Wholegrain bread 2 + 1/2 slices Rolled Oats (cooked) 1 cup Wild rice (cooked) 1/2 cup Peanut Butter 2 tablespoons Nuts/seeds 50-70g  \nHemp Seeds 2 tablespoons Broccoli cooked 2 + 1/2 cups Chickpeas (tinned) 1 cup Kidney Beans (tinned) 1 cup Lentils 3/4 cup  \nGreen Peas 1 + 1/4 cups Avocado 1 + 1/2  \nWhole wheat pasta 1 + 1/4 cups Chia Seeds 5 tablespoons Dark Chocolate (70%+) 3/4 cup","cbCaivMIQHaA09Yb","https://ap.wps.com/l/cbCaivMIQHaA09Yb","pdf",3447115,"English","# Protein: How Much Is Enough?\n## Why Protein Is Important\n## Getting It Right: Too Much vs. Balance\n## Protein Tips (#1-#3)\n## Protein Requirements Calculator\n## 10 g Protein Equivalents (Animal and Plant)\n## Remember","[{\"question\":\"How does a low-protein diet affect the body?\",\"answer\":\"A diet low in protein can lead to loss of lean muscle tissue, which helps protect bones and major organs during stress and supports movement and energy levels.\"},{\"question\":\"Why can too much protein cause problems?\",\"answer\":\"Excess protein cannot be stored and is converted to fat. If not balanced with plenty of fruits and vegetables, it can also create acidity and increase stress on the kidneys and digestive tract.\"},{\"question\":\"How can I estimate daily protein needs?\",\"answer\":\"Use the protein requirements calculator based on grams of protein per kilogram of optimal body weight and activity category. The sheet also gives an example for a 65 kg marathon trainee and provides meal and timing guidance after exercise.\"}]","BFN Protein Cheat Sheet - Protein Requirements and Food Equivalents | PDF",1791927887]