Protein requirements for the strength athlete

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Figures are regularly tossed out as to how much protein an athlete needs in their diet. These range from the conservative .8 grams per kilogram all the way up the scale to the absurdity found in the bodybuilding magazines.

Research experts recommend anywhere from 1.2 to 1.7 grams per kilogram of bodyweight per day. At these amounts you are looking at anywhere from .04 to .06 ounces of protein per pound of bodyweight.

Somewhere within these ranges lies the ideal for maintaining the nitrogen balance, the indicator of protein use in the body. This promotes anabolism - growth in the muscle tissues.

Athletes may in fact have a greater need than the general population, whose protein recommendations are at the lower end of the spectrum, i.e. .8 grams per kilogram. Strength athletes seem to use the proteins in a more efficient manner so the effect is greater. And more is needed when training the large muscle groups such as the legs and lower back.

It is recommended that athletes consume least 25-30% of their daily calories in proteins in order to maintain their muscle building capabilities.

The essential amino acids must receive priority over the non essential amino acids in this mixture of protein as they contribute more to the regulatory process of protein synthesis than do the non essential amino acids.

The branched chain aminos, leucine, isoleucine and valine are preeminent in this muscle building process.

Danny M. O'Dell, MA. CSCS*D

	Author:	Danny ODell (Danny ODell's profile, Danny ODell's blog)
	Posted On:	Sunday, 21st October '07, 9:50pm
	Tags:	Baseball, Bodybuilding, Boxing, Cycling, Diet, Gymnastics, Nutrition, Physiology, Rugby, Strength Training and Training
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