How Much Protein Does An Athlete Need?
Protein has a variety of uses in the body. Minimal amounts of protein are utilized in aerobic exercise. However protein is essential for repairing and rebuilding muscle tissue. It is also necessary for enzyme and hormone function and for the immune system.
Proteins are formed by linking amino acids. There are 10 essential amino acids for human beings. Protein is found in a variety of food sources. Protein from (meat, poultry, milk and fish) contain all the essential amino acids. Proteins from plant sources (corn, rice, and beans) do not contain all ten essential amino acids. Combinations of proteins from plant sources provide complete proteins. One example of this is rice and beans.
Protein deficiency is not a huge problem in the United States. Most Americans consume more than enough protein for adequate health. Athletes require more protein than those who are sedentary.
Protein Recommendations:
- Sedentary - .8 grams per kg of body weight
- Strength - 1.2 - 1.6 grams per kg of body weight
- Endurance - 1.2 - 1.78 grams per kg of body weight
Amount in Common Foods:
- Meat/Fish/Poultry - 7 grams per ounce
- Dairy - 9 grams per cup
- Bread - 3 grams per slice
- Starchy Vegetables - 3 grams per 1/2 cup
- Vegetables - 2 grams per 1/2 cup
- Fruit - 0
- Fats, Sweets, & Oils - 0
A diet consisting of at least 60-70% carbohydrates, 25-30% fat and 10-15% is recommended for endurance athletes (marathoners). Although protein doesn’t provide much energy for the athlete, it’s important for recovery and rebuilding muscle tissue. Combining complex carbohydrates, protein and unsaturated fats into each meal and snack provides satiety and lasting energy.
Sources: Miriam Nelson, PhD John Hancock Center For Physical Activity and Nutrition
Friedman School of Nutrition Science and Policy Tufts University
Although I got a late start, I’ve been a serious runner since 1994. I ran my first marathon in 1995 on my 30th Birthday. It’s been my goal to run the Boston Marathon since then. I missed qualifying by 12 minutes that year. I needed to run 3:40 and ran 3:52. Running in the most prestigious marathon, is the ultimate for most runners. The fact that you have to qualify, only fueled my competitive juices.
Over the next 9 years I ran 6 more marathons. I love running so much that I became a 
5 comments:
“25-30% fat and 10-15% is recommended”
Is that 10-15% protein?
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Lisa,
Thanks for the informative article. The whole protein thing for recovery was a revelation to me. I used to think it was just about carbs.
Thanks for the info!
when you are training or competing in events over 3 hours, you should strongly consider supplementing with protein in your water. perpetuem tastes sorta nasty, but drinking it regularly after that 3hr threshold beats having your effort grind down to a slow death march.