How much daily protein is needed for athletes?

As an athlete, you need to provide your body with the right nutrients to fuel your performance. One of the essential nutrients required by athletes is protein. Protein is a critical component in building and repairing muscle tissue, making it a vital nutrient for athletic performance.

The amount of protein that you need depends on several factors, including your age, gender, weight, training goals, and level of physical activity. According to the Academy of Nutrition and Dietetics, athletes require more protein than sedentary individuals.

The American College of Sports Medicine recommends that athletes consume between 1.2 to 2.0 grams of protein per kilogram of body weight per day. For example, if you weigh 70 kilograms, you should consume between 84 to 140 grams of protein per day.

In a study published in the Journal of the International Society of Sports Nutrition, researchers found that consuming a high protein diet helped improve lean body mass, muscle strength, and power in resistance-trained men. The study concluded that maintaining a high protein intake was essential in supporting training adaptations and athletic performance.

Another study published in the Journal of Strength and Conditioning Research investigated the effects of increasing protein intake on muscle recovery after intense exercise. The study found that athletes who consumed a high protein diet experienced less muscle damage and inflammation, leading to better muscle recovery and improved athletic performance.

In conclusion, protein is a crucial nutrient for athletes, as it helps build and repair muscle tissue. The recommended protein intake for athletes is between 1.2 to 2.0 grams per kilogram of body weight per day. Consuming a high protein diet can improve muscle strength, power, and recovery after intense exercise. However, it's important to consume protein in moderation and avoid excessive protein intake to avoid potential health risks.

References:

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2. Kerksick CM, Wilborn CD, Roberts MD, et al. ISSN exercise & sports nutrition review update: research & recommendations. J Int Soc Sports Nutr. 2018;15:38. Published 2018 Aug 1. doi:10.1186/s12970-018-0242-y

3. Pasiakos SM, McLellan TM, Lieberman HR. The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review. Sports Med. 2015 Jan;45(1):111-31. doi: 10.1007/s40279-014-0242-2.

4. Joy, J. M., Lowery, R. P., Wilson, J. M., Purpura, M., De Souza, E. O., Wilson, S. M., … Jäger, R. (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Journal of the International Society of Sports Nutrition, 10(1), 36. https://doi.org/10.1186/1550-2783-10-36