International Sports Sciences Association (ISSA) Trainer Practice Exam

What is the average portion size of protein-dense foods for men with each meal?

1. One fist portion

2. Two palm portions

3. Three handful portions

4. Half plate portion

The correct answer is: Two palm portions

The average portion size of protein-dense foods for men with each meal is typically recommended to be two palm portions. This guideline aligns well with nutritional strategies aiming for balanced meals that contribute to muscle repair and overall satiety. Each palm portion roughly correlates to the size of the individual's palm, allowing for portion control that is easy to visualize and apply, as hand sizes can vary but still provide a practical reference point for serving sizes. When aiming for adequate protein intake, varying the portion size based on an individual's unique needs, activity level, and dietary goals is essential. Two palm portions represent a substantial yet manageable amount of protein that fits within a balanced diet, integrating well with other macronutrients such as carbohydrates and fats without overconsuming. In contrast, the other options do not deliver the same protein density suitable for men. One fist portion may provide insufficient protein for most men, three handful portions could lead to excessive protein intake, and half plate portion can be ambiguous depending on the overall meal composition. Thus, two palm portions strikes an effective balance for promoting health and fitness goals while being realistic and easy to measure.