KET Fitness

120 pound athlete = 60 to 84 grams/day
135 pound athlete = 67.5 to 94.5 grams/day
150 pound athlete = 75 to 105 grams/day
200 pound athlete = 100 to 140 grams/day

The following foods contain 10 grams of protein:

1.75 oz of fish
1.25 oz of cooked red meat (make it lean!)
one cup of low fat milk
2 small eggs
4 slices of bread
2 cups of cooked pasta
2 oz. of nuts(walnuts and almonds are best choice)

Source: Pip Taylor’s 2009 article in the April issue of Triathlete magazine.