Last week, we went into detail on the importance of protein, and maintaining a positive protein balance throughout the day. If you missed that article, I recommend reading it before continuing on with this one. It can be found here: inthegamesportsnetwork.com/edge-performance-protein-recovery-part-1/
This article builds off of last weeks and will focus on protein recommendations for different levels of athletes, weekend warriors, and the general population. As always, it is best to consult with a strength coach or physician before making any drastic changes to your diet, and we encourage you to come by Edge Performance and talk face to face about how protein can help you on a day to day basis.
The current Recommended Dietary Allowance (RDA) for protein is 0.8 grams/kilogram (g/kg) of bodyweight. For example, by this standard, a 150lb person would need to consume 54 grams of protein per day. However, this limit is set to maintain muscle mass, when there is little to no physical activity present, and the majority of us are physically active in some way, especially athletes. Research has shown that consuming 0.8 g/kg of protein does not provide enough nutrients to offset exercise induced muscle damage, or to bring about muscle growth. This in turn prevents athletes and fitness enthusiasts from fully recovering.
Realizing this, scientists have researched protein needs in athletes and the physically active and have come to the following conclusions: for the average person trying to stay healthy and reach their fitness goals, a recommendation of 0.9 – 1.1 g/kg bodyweight will help you accomplish this, and give your body the nutrients it needs to recover. If weight loss is a goal than a higher protein diet is shown to produce greater results. For the competitive endurance athlete, a recommendation of 1.2 – 1.4 g/kg is required. Strength athletes recommendations are between 1.4 – 1.7 g/kg of bodyweight.
All these recommendations allow athletes to recover between workouts, and build the muscle that helps them in their specific sport. It is important to remember that these numbers are based on research participants, and that some individuals will not fit within the guidelines, but the majority of athletes will. To get help with your protein requirements, send us an email at edgevaldosta@gmail.com, reach out on facebook at www.facebook.com/edgevaldosta, or stop by our Valwood facility. As always, we encourage you to keep an eye out for Edge Performance, and see if there is any way we can help you find your edge, both in life and on the field of competition.
– Daniel Bayman, MS, CSCS
