Protein Needs......

While carbohydrates are the key nutrient for fueling intense training, protein is the key nutrient for maximizing training adaptations.

Protein ingestion is associated with the following functions:

• Increased rates of protein synthesis
• Increased lean muscle mass accretion
• Improved strength
• Improved recovery from exercise
• Improved immunity
• Decreased musculoskeletal injuries

The current recommended level of protein intake (0.8 g/kg/day) is estimated to be sufficient to meet the needs of nearly all (97.5%) healthy men and women age 19 years and older. This amount of protein intake may be appropriate for nonathletes, but it is likely not sufficient to offset the oxidation of protein/amino acids during exercise training (approximately 1 – 5% of the total energy cost of exercise) nor is it sufficient to provide substrate for lean tissue accretion or for the repair of exercise induced muscle damage. In fact, some of the leading research organizations serving athletes have published recommendations that exceed the 0.8 g/kg/day threshold.

There is a consistent observation that 0.8 g//kg of body weight is NOT sufficient for supporting whole body protein synthesis or inducing a positive net protein balance.

The National Strength and Conditioning Association recommends athletes consume 1.5 to 2.0 g/kg of body weight of protein to ensure adequate protein intake.

• Athletes involved in moderate amounts of intense training (2 – 3 times per week for 30 – 45 minutes per session) should consume levels at the lower end of this range (110 – 130 grams/day for a 75kg athlete).
• Athletes involved in high volume intense training should consume levels at the upper end of this range (130– 150 grams/day for a 75kg athlete).

Source: www.nsca-lift.org