Protein Intake – How much?

How much protein should endurance athlete consume?
Numerous studies have demonstrated that endurance athletes in heaving training need more protein than recreational athletes. Previously, it was believed that 1/2 gram of protein per pound about (1/2 kilogram) of body weight  – 75 grams for 150 pound (68 kg) person per day was sufficient. Today’s standards, however, would increase that figure to about 100 – 112 grams (2/3 to 3/4 grams of protein per pound of body weight).
To find out how much you require, multiply your weight in kilograms by 1.4 to 1.7 depending on your exercise intensity. This gives you the amount of protein (in grams) that you should consume on a daily basis. (To convert from pound to kilograms, divid by 2.2.) Thus, a 165 lbs (75 kg) athlete in high training mode should consume about 128 grams of protein daily.
Off-Season and/or light training
In-season and/or long training
Weight
Kg
1.4
1.7
100
45.5
64
77
110
50.0
70
85
120
54.5
76
93
130
59.1
83
100
140
63.6
89
108
150
68.2
95
116
160
72.7
102
124
170
77.3
108
131
180
81.8
115
139
190
86.4
121
147
200
90.9
127
155
210
95.5
134
162
220
100.0
140
170
230
104.5
146
178
240
109.1
153
185
250
113.6
159
193
Several kinds of protein are available, such as Whey and Soy protein.
Whey Protein
Whey is the most easily assimilated of all proteins and is packed with a tremendous amount of naturally occurring branched chain amino acids. Whey also contains high amounts of other recovery-specific amino acids and is glutamine fortified for immune system support. Whey is 100% whey protein isolate, not the usually found concentrate, so you get more actual protein per serving and less lactose and fat.
Casein Protein – Recommended
It’s slow to digest, clots in the stomach, and appears to be anti-catabolic due to this effect. It contains  dairy calcium (which is important for bone health and body comp effects).  It should be used at meals (can be combined with other proteins) and at bedtime. It should not be used when trying to accelerate amino acid absorption.
Soy Protein
For versatility, concentration and multiple health benefits, it’s hard to beat Hammer Soy. Ideal for all women and for men over 40, soy protein contains several phytochemicals, which are believed to be beneficial for helping to support cardiovascular health, optimal cholesterol levels, osteoporosis prevention and possibly cancer prevention. Soy is a great way to help you meet your daily protein requirements. Soy is made only from the highest quality naturally derived ingredients. It contains absolutely no GMO (genetically modified organism) soy and has no added sugars or artificial colors, flavors, or preservatives.

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2 Comments on “Protein Intake – How much?”

  1. October 9, 2014 at 1:22 PM #

    Hi
    I am thinking about taking pro hormones, do you think this is good idea for advanced bodybuilder like me?
    Bodybuilders are satisfied with the results after prohormones cycles, just google for – prohormones
    factory – worth a try?

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