Ryan is 26 years old and weighs 213 pounds. He works a full-time construction job during the day and squeezes in online classes at the community college in the evenings. He recently started working out with a goal of increasing his muscle mass and losing body fat. He is lifting weights for 1-2 hours a day, 3 days per week, and jogging for 30-45 minutes a day, 3 days per
week.
1. Calculate Ryan's protein requirement using the protein requirement for an athlete (1.2 to 2.0 g/kg/day). Show your work. (Note that the report assumes Ryan needs somewhat less protein
based on his activity level. We're going to be more generous in our estimation of his requirement because of his goal to build muscle mass.)
3. Ryan thinks that since he's trying to build muscle mass, he probably needs to eat more protein than he currently is. Do you agree with him?
4. What would you guess are the major sources of protein in Ryan's diet? Is he getting most of his protein from animal or plant foods?
5. Explain to Ryan some of the disadvantages of getting protein from animal foods.