Not all players I work with enjoy consuming most of their protein from meat, even if they aren’t vegetarian or vegan. Protein comes from many other food sources such as dairy products, vegetables, beans, legumes, seeds, nuts, protein fortified foods, and whole grains. When we incorporate whole grains into our diets, we often focus on the carbohydrate, calorie, fiber, vitamin, and mineral content of them. They are certainly a great source of nutrient rich carbohydrate, and I recommend them to the professionals as part of their overall performance diet. Carbohydrates help provide the energy they need for long days at the course and workouts in the gym. However, grains can also be an extra source of protein throughout the day to support muscle maintenance, building, and recovery.

The Recommended Daily Allowance of protein for adult women and men is 0.8 grams of protein for every 2 pounds of body weight. This equates to approximately is 46 grams of protein daily for women and 56 grams daily for men. These are guidelines set by the USDA to support the health of most adults. However, your body may require more protein if you are trying to build muscle and exercising more than assumed in the USDA guidelines. You may also have a health or dietary need that requires you to eat more or less than the recommended amount.

If you are looking to boost your protein intake, vary your protein sources, or just looking to understand how much protein you are eating, be sure to factor in what you gain from eating different types of grains. Here are some common grains that contain relatively high amounts of protein compared to others.

Grain Serving Size* Protein per Serving**
Whole Wheat Pasta 2 oz dry 7g
Wild Rice 1/3 cup dry 7g
Couscous ¼ cup dry 7g
Quinoa ¼ cup dry 6g
Old Fashioned Oats ½ cup dry 6g
Farro ¼ cup dry 5g
Brown Rice ¼ cup dry 5g

*While it varies by product and preparation, each dry serving size is approximately ¾ – 1 cup cooked.

**Figures collected from nutrition facts labels of popular grocery store brands.