However, increased intame protein can result Protein intake for active individuals elevated Trace minerals calcium, which may activd to bone Protrin and the subsequent development of osteopenia and osteoporosis. Type of Protein to Consider The International Society of Sports Nutrition recommends that high-quality proteins be consumed. The current recommended dietary allowance RDA of protein is 0. The U.

Protein intake for active individuals -

You can also use your weight, activity level, and lean body mass. Current U. To get your number and track your intake, you'll need to know how many calories you consume daily. For example, a person who consumes 2, calories per day would need to consume to calories daily from protein.

You can target a specific number of protein grams per day as an alternative to the percentage approach. A straightforward way to get a range of protein grams per day is to translate the percent range into a specific protein gram range.

Each gram of protein contains four calories. Divide the two calorie range numbers by four. For example, someone who eats 2, calories per day should consume to calories from protein, or 50 to grams of protein.

The average adult needs a minimum of 0. One kilogram equals 2. However, your protein needs may increase if you are very active. The Academy of Nutrition and Dietetics, the American College of Sports Medicine, and the Dietitians of Canada suggest that athletes need more protein.

These organizations suggest that athletes consume between 1. Protein helps to maintain body tissues, including muscles, organs, the nervous system, blood, skin, and hair.

It also serves as a transport mechanism for oxygen, fats, vitamins, and minerals. In addition, eating protein can help you manage your weight because it takes longer to digest a protein-rich meal. After consuming a meal with protein, you're likely to feel full and satisfied longer.

Some protein foods have additional health benefits. Legumes are high in protein and fiber and contain phytochemicals that may have health benefits.

Fish, such as salmon, tuna, herring, and trout, are high in protein and also omega-3 fatty acids that are essential for health. Unlike fat and glucose, our body has little capacity to store protein. If you were to stop eating protein, your body would start to break down muscle.

Protein deficiency is rare in developed countries. However, it can happen if you're not eating enough food every day. On the flip side, it is possible to overeat protein. Some people believe that excess protein is excreted in the urine.

However, only part of the protein is excreted. Another part of the protein is converted to glucose for energy or stored as fat. So if you eat too much protein—and too many calories as a result—you risk gaining weight from excess calories. If you eat more protein than you need but still have your calories balanced, then you will not gain weight, even with the additional protein.

If your calorie goal stays on track, but you get more protein than you need, you are may not be getting enough carbohydrates or fat for your body to function correctly.

In addition, excessive protein intake can be strenuous on the kidneys. People with certain types of kidney diseases need to manage how much protein they eat. The key to proper nutrition is achieving the appropriate balance of macronutrients. Eating large amounts of protein can lead to dehydration , even in elite athletes.

Protein comes from plant and animal sources, and you can meet your protein needs with either type of protein. Plant sources are typically not considered complete proteins since they lack all of the essential amino acids.

For this reason, eating a wide variety of plant-based proteins that cover all of the amino acids you need is important. Lean meats, poultry, fish, seafood, eggs, and dairy products are excellent protein sources. Each provides all of the essential amino acids along with many other nutrients such as iron, B vitamins, and zinc, which are primarily found in animal foods.

Coldwater fish such as salmon , tuna , and herring make good protein choices because they're also rich in omega-3 fatty acids EPA and DHA, which are almost exclusively found in seafood and essential for health.

A chicken drumstick with leg, thigh, and back, g contains 62g of protein. A 6-ounce serving of salmon contains 34g of protein. Athletes who restrict energy intake or use severe weight-loss practices, eliminate one or more food groups from their diet, or consume high- or low-carbohydrate diets of low micronutrient density are at greatest risk of micronutrient deficiencies.

Athletes should consume diets that provide at least the Recommended Dietary Allowance RDA for all micronutrients. The goal of drinking is to prevent dehydration from occurring during exercis,e and individuals should not drink in excess of sweating rate.

After exercise, the athlete should drink adequate fluids to replace sweat losses during exercise, approximately 16 to 24 oz to mL fluid for every pound 0.

Before exercise, a meal or snack should provide sufficient fluid to maintain hydration, be relatively low in fat and fiber to facilitate gastric emptying and minimize gastrointestinal distress, be relatively high in carbohydrate to maximize maintenance of blood glucose, be moderate in protein, be composed of familiar foods, and be well tolerated by the athlete.

During exercise, primary goals for nutrient consumption are to replace fluid losses and provide carbohydrate approximately 30 to 60 g per hour for maintenance of blood glucose levels. These nutrition guidelines are especially important for endurance events lasting longer than an hour when an athlete has not consumed adequate food or fluid before exercise, or if an athlete is exercising in an extreme environment, such as heat, cold, or high altitude.

After exercise, dietary goals are to provide adequate fluids, electrolytes, energy, and carbohydrates to replace muscle glycogen and ensure rapid recovery.

A carbohydrate intake of 1. Protein consumed after exercise will provide amino acids for building and repair of muscle tissue. In general, no vitamin and mineral supplements are required if an athlete is consuming adequate energy from a variety of foods to maintain body weight.

Supplementation recommendations unrelated to exercise, such as folic acid for women of child-bearing potential, should be followed.

Single-nutrient supplements may be appropriate for a specific medical or nutritional reason, such as iron supplements to correct iron deficiency anemia. Sudbury, MA: Jones and Bartlett; Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation.

J Sports Sci. Colombani PC, Mettler S. Role of dietary proteins in sports. Int J Vitam Nutr Res. Timmerman KL, Dhanani S, Glynn EL, et al. A moderate acute increase in physical activity enhances nutritive flow and the muscle protein anabolic response to mixed nutrient intake in older adults.

Am J Clin Nutr. Campbell B, Kreider RB, Ziegenfuss T, et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr.

Layman DK. Protein nutrition, meal timing, and muscle health. In: Berdanier CD, Dwyer JT, Heber D, eds. Handbook of Nutrition and Food. Boca Raton, FL: CRC Press; USDA National Nutrient Database for Standard Reference, Release US Department of Agriculture Agricultural Service website.

Poole C, Wilborn C, Taylor L, Kerksick C. The role of post-exercise nutrient administration on muscle protein synthesis and glycogen synthesis.

J Sports Sci Med. Phillips SM. Dietary protein requirements and adaptive advantages in athletes. Br J Nutr. Burd NA, West DW, Moore DR, et al. Enhanced amino acid sensitivity of myofibrillar protein synthesis persists for up to 24 h after resistance exercise in young men. J Nutr.

Mamerow MM, Mettler JA, English KL, et al. Dietary protein distribution positively influences h muscle protein synthesis in healthy adults [published online January 29, ]. doi: Energy intakes: percentages of energy from protein, carbohydrate, fat, and alcohol, by gender and age, what we eat in America, NHANES US Department of Agriculture website.

Accessed March 28, Fulgoni VL 3rd. Current protein intake in America: analysis of the National Health and Nutrition Examination Survey, —

How Much Protein Fo Metabolic health resources and tools Really Need? Protein intake for active individuals for both endurance and power athletes. Contents Determining Protein Requirements Ibtake Requirements for Athletes Energy Intske Protein Timing Main Takeaways About the Author References Comments Determining Protein Read more. By Alex St. John Last updated: June 25th, 15 min read. Many of those reading this will be aware of the general recommendation of 1 gram g of protein per pound lb of body mass

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How Much Protein You Really Need (According to Science)