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    Lucy Dwi Mawarni
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    This document outlines the protein requirements and intake of a teenage athlete. It states the athlete's daily protein requirement is 167.5 grams. It then lists the athlete's protein intake from non-meat sources throughout the day, totaling 50.16 grams. The remaining protein needed is 117.34 grams. Next, it outlines the athlete's protein intake from meat and dairy sources, totaling 126.7 grams. Finally, it lists the athlete's protein intake from plant-based sources, totaling 4.36 grams.

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    This document outlines the protein requirements and intake of a teenage athlete. It states the athlete's daily protein requirement is 167.5 grams. It then lists the athlete's protein intake from non-meat sources throughout the day, totaling 50.16 grams. The remaining protein needed is 117.34 grams. Next, it outlines the athlete's protein intake from meat and dairy sources, totaling 126.7 grams. Finally, it lists the athlete's protein intake from plant-based sources, totaling 4.36 grams.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    5 views2 pages

    Bahan

    Uploaded by

    Lucy Dwi Mawarni
    This document outlines the protein requirements and intake of a teenage athlete. It states the athlete's daily protein requirement is 167.5 grams. It then lists the athlete's protein intake from non-meat sources throughout the day, totaling 50.16 grams. The remaining protein needed is 117.34 grams. Next, it outlines the athlete's protein intake from meat and dairy sources, totaling 126.7 grams. Finally, it lists the athlete's protein intake from plant-based sources, totaling 4.36 grams.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 2

    Berdasarkan kebutuhan gizi

    Kebutuhan energi : 5355,68 kkal


    Kebutuhan protein : atlit remaja = 2,5 gram protein/kg BB
    = BB × 2,5
    = 67 × 2,5 = 167,5 gr

    Protein Lain :
    Pukul 05.30 : Roti tawar = 2 slice = 2,66 gr
    Pukul 13.00 : Nasi = 3 ctg = 300 gr = 12 gr
    Pukul 17.00 : Nasi = 4 ctg = 400 gr = 16 gr
    Perkedel (kentang) = 2 bh = 150 gr = 4,5 gr
    Wortel = 15 gr = 0,15 gr
    Sawi putih = 30 gr = 0,3 gr
    Brokoli = 15 gr = 0,15 gr
    Pukul 21.00 : Nasi = 3 ctg = 300 gr = 12 gr
    Bihun = 30 gr = 2,4 gr
    Jumlah protein lain : 2,66 + 12 + 16 + 4,5 + 0,15 + 0,3 + 0,15 + 12 + 2,4 = 50,16 gr
    Protein sisa = 167,5 – protein lain = 167,5 – 50,16 = 117,34 gr

    PROTEIN HEWANI PROTEIN NABATI


    Bahan makanan Porsi Bahan makanan Porsi
    Dada ayam fillet 14 gr Tempe 3 gr
    Keju 3 gr Tahu 1,36 gr
    Susu whey 25 gr
    Ayam 14 gr
    Ikan mas 12 gr
    Susu whey 25 gr
    Ayam 14 gr
    Paru 19,7 gr
    Rasio 126,7 gr : 4,36 gr

    Protein hewani :
    Pukul 05.30 : Dada ayam fillet = 1 p = 75 gr = 14 gr
    Keju = 15 gr = 3 gr
    Pukul 10.00 : Susu whey = 5 sdm = 25 gr
    Pukul 13.00 : Ayam = 2 ptg = 14 gr
    Pukul 17.00 : Ikan mas = 1 ekor = 75 gr = 12 gr
    Pukul 18.30 : Susu whey = 5 sdm = 25 gr
    Pukul 21.00 : Ayam = 2 ptg = 14 gr
    Paru = 1 ptg = 19,7 gr
    Jumlah protein hewani : 14 + 3 + 25 + 14 + 12 + 25 + 14 + 19,7= 126,7 gr

    Protein nabati :
    Pukul 13.00 : Tempe = 30 gr = 3 gr protein
    Tahu = 30 gr = 1.36 gr
    Jumlah protein nabati : 3 + 1,36 = 4,36 gr

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