Brenda Khan
Protein is an essential nutrient for athletes, aiding in muscle repair and rebuilding, as well as optimising carbohydrate storage. The recommended daily protein intake varies depending on the athlete's activity level, training status, exercise intensity, and dietary intake. While there are misconceptions and varying opinions on the amount of protein an athlete needs, it is generally agreed that athletes require more protein than sedentary individuals. The current evidence suggests that physically active individuals should consume 1.2 to 2.0 grams of protein per kilogram of body weight, with the upper end recommended during intense training periods or calorie restriction to maintain muscle mass.
Diet to give daily recommended protein for athletes
| Characteristics | Values |
|---|---|
| Recommended protein intake for sedentary adults | 0.8-1.2 g/kg of body weight (0.36-0.55 g/lb) |
| Recommended protein intake for athletes | 1.2-2.0 g/kg of body weight (0.5-0.9 g/lb) |
| Recommended protein intake after exercise | 0.25-0.3 g/kg of body weight (15-25 g) within 0-2 hours |
| Recommended daily protein intake for strength athletes | 1.4-2.0 g/kg of body weight |
| Recommended daily protein intake for endurance athletes | 1.2-1.7 g/kg of body weight |
| Sources of complete protein | Animal products, such as eggs, beef, poultry, fish, and dairy |
| Sources of incomplete protein | Plant-based foods, such as nuts, seeds, beans, and whole grains |
| Recommended daily protein intake to prevent deficiency in average sedentary adults | 0.8 g/kg of body weight |
| Recommended daily protein intake for older adults (40-50 years) | 1.0-1.2 g/kg of body weight |
| Recommended daily protein intake for regularly exercising individuals | 1.1-1.5 g/kg of body weight |
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What You'll Learn
How much protein do athletes need?
The amount of protein an athlete needs depends on a variety of factors, including the type of exercise, its intensity, and duration. The current recommended dietary allowance (RDA) of protein for sedentary adults is 0.8 g/kg (0.36 g/lb) of body weight, or 0.8-1.2 g/kg (0.36-0.55 g/lb) according to other sources. However, athletes require more protein than sedentary adults.
Endurance athletes need about 1.2 to 1.4 grams of protein per kilogram of body weight per day, while strength training athletes require about 1.4 to 2.0 grams per kilogram. If weight loss is a goal while maintaining endurance and strength training, protein requirements may exceed 2.0 grams per kilogram of body weight.
The International Association of Athletics Federations (IAAF) has stated that athletes, especially runners, need more protein per day than the average person. This is because protein is necessary for muscle building and recovery, which can improve overall performance. It is recommended that athletes consume 1.6 to 2.4 grams of protein per kilogram of body weight per day (0.7 to 1.1 grams per pound).
It is worth noting that the timing of protein intake is less important than the total amount consumed throughout the day. Additionally, protein should ideally come from whole-food sources rather than shakes or supplements.
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What are the best sources of protein?
It is important to note that athletes require more protein than sedentary individuals. The recommended dietary allowance (RDA) of protein for sedentary adults is 0.8 g/kg (0.36 g/lb) of body weight, but athletes need more than this to support muscle growth and repair.
The Academy of Nutrition and Dietetics suggests that athletes actively training consume at least 1.2 to 2.0 grams of protein per kilogram of body weight per day. This amount may vary depending on the athlete's training status, exercise intensity, and workout duration. For example, experienced athletes would require less, while more is needed during periods of high-frequency or intense training.
Now, what are the best sources of protein to meet these requirements?
High-quality protein sources include animal products such as beef, poultry, fish, eggs, and dairy. These are considered complete protein sources, providing all the essential amino acids. Fish, in particular, is an excellent choice as it offers a high amount of protein with relatively few calories and is a good source of omega-3s. Lean meats are also recommended, and the best way to cook them is by grilling, baking, or broiling to reduce added fat.
For plant-based proteins, soy and soy products, beans, nuts, and seeds are good options. Almonds, for instance, provide protein, vitamin E, fibre, and healthy fats while being low in sugar. Organic Greek yogurt is another excellent choice, offering a good amount of protein and healthy fats while being low in sugar.
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What are complete and incomplete proteins?
The human body needs protein to build bones, muscles, cartilage, and skin. It is also required to repair cells and tissues, make and regulate hormones, supply oxygen to blood and other areas, and aid in digestion.
Protein is composed of 20 different types of amino acids, which are organic compounds. The body can produce 11 types of amino acids on its own, but the remaining nine, called "essential amino acids", must be obtained from food. A complete protein contains all nine essential amino acids, while an incomplete protein contains some, but not all, of these acids. Sources of animal origin are typically complete proteins, whereas plant-based sources are usually incomplete proteins. However, it is important to note that the terms "complete" and "incomplete" do not indicate superiority or inferiority. In fact, a combination of incomplete proteins can provide all the essential amino acids required by the body.
Complete proteins are commonly found in animal-based sources such as meat, eggs, beef, poultry, fish, and dairy. These are considered high-quality proteins. On the other hand, incomplete proteins are more prevalent in vegetarian and vegan-friendly sources, including legumes (beans, peas, lentils), whole grains, and vegetables. For those who follow a plant-based diet, it is recommended to consume a variety of proteins such as nuts, seeds, lentils, and whole grains to ensure the intake of all essential amino acids. Examples of plant-based complete proteins include quinoa, buckwheat, and hempseed.
The recommended daily protein intake varies depending on individual factors such as activity level, training status, exercise intensity, and dietary intake. For sedentary adults, the current recommended dietary allowance (RDA) is 0.8 grams of protein per kilogram of body weight (0.36 grams per pound), although some sources suggest a range of 0.8-1.2 grams per kilogram (0.36-0.55 grams per pound). For physically active individuals, the recommended intake increases to 1.2-2.0 grams per kilogram of body weight (0.5-0.9 grams per pound). This range considers both strength and endurance athletes, with the upper end suggested for periods of higher training frequency and intensity.
It is worth noting that the timing of protein intake is also important. It is recommended to consume protein within 0-2 hours after exercise to increase protein synthesis and aid in recovery. However, it is important to space out protein intake throughout the day as the body can only absorb a limited amount of protein at once, typically between 25 to 40 grams.
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How does protein intake differ for different types of athletes?
The amount of protein required by athletes depends on the type of sport they engage in, the intensity of their training, and their training goals. For example, strength or power athletes will have different protein requirements compared to endurance athletes.
Endurance athletes' protein requirements vary depending on training status, exercise intensity, workout duration, and dietary intake. A protein intake of 1.0 to 1.6 g/kg/day is recommended for endurance athletes, with those at the elite level requiring protein intake at the higher end of this range.
Strength or power athletes, on the other hand, typically require higher amounts of protein, with recommendations ranging from 1.6 to 2.0 g/kg/day. This is due to the increased need for muscle recovery and repair following intense strength training.
Additionally, the timing of protein intake is important for all athletes. It is recommended to consume 0.25 to 0.3 g of high-quality protein per kilogram of body weight within 0 to 2 hours after exercise to maximize muscle protein synthesis and support recovery.
It is worth noting that the recommendations for protein intake are not a "one-size-fits-all" approach and can vary depending on individual factors such as age, body weight, and training status. While whole food sources of protein are ideal, supplementation can also be considered to ensure adequate protein intake, especially for athletes undergoing high-volume training.
In summary, the protein intake for athletes differs based on the type of sport, training intensity, and individual factors. Endurance athletes typically require 1.0 to 1.6 g/kg/day of protein, while strength or power athletes may need higher amounts, ranging from 1.6 to 2.0 g/kg/day. Proper timing of protein intake and considering supplementation are also key factors in optimizing protein intake for different types of athletes.
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What are the misconceptions about protein intake for athletes?
There are several misconceptions about protein intake for athletes. Firstly, there is a common belief that athletes have a solid understanding of their nutritional needs. However, research has shown that athletes often do not fully understand the recommended nutritional requirements necessary for health and optimal performance. This is further complicated by the multitude of competing voices, health claims, and products available in the market, which can create confusion and misconceptions about healthy dietary practices.
Another misconception is that athletes need to consume very high amounts of protein, following the notion that "more is better". While protein is indeed crucial for repairing muscle tissue and other bodily processes, the dietary recommendations suggest that most individuals only need around 0.8 grams of protein per kilogram of body weight, or approximately 55 grams per day for someone weighing 150 pounds. This may seem low to physically active individuals, but it is important to note that this recommendation can vary depending on factors such as training status, exercise intensity, workout duration, and dietary intake.
Additionally, there is a misconception that protein intake should be concentrated in specific time windows, such as within an hour before or after exercise, to maximize muscle growth. However, studies have found insufficient evidence to support this claim. Instead, it is more beneficial to spread protein intake throughout the day to maximize muscle repair and synthesis. Furthermore, while protein supplements and powders can be useful, it is possible to obtain adequate protein intake from food sources alone, such as a combination of carbohydrates and protein early in the post-workout period to enhance muscular glycogen levels.
The culture of sports nutrition is also steeped in misinformation, with a focus on protein drinks and supplements as the "best" way to enhance performance. This can lead to inadequate nutrition, especially during the primary growth years for adolescent athletes. It is important for athletes to seek credible and authoritative sources for dietary advice, as poor study design and faulty assumptions can perpetuate scientific misconceptions that may influence policies and practices.
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Frequently asked questions
The recommended protein intake depends on the athlete's exercise regimen and dietary intake. The current data suggests that physically active individuals should consume 1.2 to 2.0 grams per kilogram of body weight.
Good sources of protein include animal products such as eggs, beef, poultry, fish, and dairy.
It is recommended that athletes consume 0.25 to 0.3 grams of high-quality protein per kilogram of body weight within 0 to 2 hours after exercising. However, there is insufficient evidence to support the claim of a one-hour anabolic window before and after resistance exercise.
Most people, including athletes, can meet their protein needs through whole foods. Protein supplements are not more effective in building lean muscle mass than whole foods.
Athletes should be careful not to rely on protein as their primary source of fuel for exercise, as this can detract from its role in repairing and rebuilding body tissues, including muscle. Additionally, strength athletes should focus on a higher carbohydrate intake to build adequate glycogen stores to fuel their workouts.
