Sports Nutrition – Protein Needs for Athletes

proteinAll the energy3 Day Refresh and Shakeology: Break Bad Habits. See Success.. Read more ... » we need for life as well as for exerciseIs This the New Celebrity Diet?. Read more ... » comes from the food we eat and the fluids we drink. These nutrients3 Day Refresh and Shakeology: Break Bad Habits. See Success.. Read more ... » are commonly broken into three classes:

Each category of food is important for health3 Day Refresh and Shakeology: Break Bad Habits. See Success.. Read more ... » and we should all consume foods from each category. The ratios in which we need to consume these foods, however, is often the topic of a debate.

Sports Nutrition3 Day Refresh and Shakeology: Break Bad Habits. See Success.. Read more ... » – Protein

Proteins are often called the building blocks of the body. Protein consists of combinations of structures called amino acids that combine in various ways to make muscles, bone, tendons, skin, hair, and other tissues. They serve other functions as well including nutrient transportation and enzyme production. In fact, over 10,000 different proteins are in the body.

Adequate, regular protein intake is essential because it isn’t easily stored by the body. Various foods supply protein in varying amounts with complete proteins (those containing 8 essential amino acids) coming mostly from animal products such as meat, fish, and eggs and incomplete protein (lacking one or more essential amino acid) coming from sources like vegetables9 Foods That Aren’t As Healthy As You Think. Read more ... », fruit and nuts. Vegetarian athletes may have trouble getting adequate protein if they aren’t aware of how to combine foods.

Protein NeedsHow To Build Muscles with Proper Nutrition. Read more ... » for Athletes

Athletes need protein primarily to repair and rebuild muscleSee How I Gained 20 Pounds of Lean Muscle with P90X. Read more ... » that is broken down during exercise and to help optimizes carbohydrate storage in the form of glycogen. Protein isn’t an ideal source of fuel for exercise, but can be used when the diet10 Things Everyone Has Thought About at Least Once During Yoga. Read more ... » lacks adequate carbohydrate. This is detrimental, though, because if used for fuel, there isn’t enough available to repair and rebuild body tissues, including muscle.

Recommended Daily Protein Intake

  • The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.
  • Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day
  • Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day

How Much Protein is That?
Not much, as it turns out. Here is a list of some high protein foods.

Food, Amount, Protein

Fish, 3 oz, 21 grams
Chicken, 3 oz, 21 grams
Turkey, 3 oz, 21 grams
Beef, 3 oz, 21 grams
Milk, 8 oz, 8 grams
Tofu, 3 oz, 15 grams
Yogurt, 8 oz, 8 grams
Cheese, 3 oz, 21 grams
Peanut butter, 2 tbsp, 8 grams
Eggs, 2 large, 13 grams

Strength athletes believe more protein is important to build muscleTen Mistakes to Avoid When Building Muscle and Losing Fat. Read more ... ». It turns out that strength athletes actually require high carbohydrate intake and adequate glycogen stores to fuel their workouts. It is the strength training workout that leads to increased muscle massSee How I Gained 20 Pounds of Lean Muscle with P90X. Read more ... » and strength. This is because all high intensity, powerful muscle contractions (such as weight liftingWeight training for women. Read more ... ») are fueled with carbohydrate. Neither fatHow to get rid of back fat. Read more ... » nor protein can be oxidized rapidly enough to meet the demands of high-intensity exercise. Adequate dietary carbohydrate must be consumed daily to restore glycogen levels.

 

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