Determination of protein requirements
General recommendations and methods
The general recommendation for Protein consumption is about 1 gram (g) protein per pound (lb) body weight, what about 2.2 grams per kilogram (kg) in accordance with the provisions of this Regulation. However, this flat-rate recommendation is often too general to meet the individual needs of various athletes. Factors such as training condition, sport and nutrition play a decisive role in determining the actual protein requirement.
A common method for determining Protein requirements the Nitrogen balance method. This measures the nitrogen intake and excretion in the body and indicates whether the body is sufficiently supplied with protein. However, this method can lead to inaccurate results in practice, which is why further factors such as the quality of the protein should be taken into account.
Protein requirements for athletes
Low-motion adults
To better understand the protein needs of athletes, it is helpful to low-motion adults as a starting point. The recommended daily dose (RDA) for this group is 0,8 g/kg body weight. Newer research suggests that the actual need is more 1.0 g/kg or even 1.2 g/kg body weight which is as Minimum should be viewed for athletes.
Endurance sports
Endurance sports due to their high training volume increased protein consumption. Depending on the training level, this varies considerably:
- Recreational endurance athletes need 1.0 g/kg body weight.
- Moderately trained endurance athletes should be 1,1-1,3 g/kg body weight to take.
- Elite endurance athletes a need of up to 1.6-1.8 g/kg body weight have.
Football player: A special group
football player are a special group of athletes as they are both Endurance and Force requirements have to deal with. The training often includes intensive runs, sprints, jumps and two-steams, which further increases the protein requirement.
- Amateur football player should be 1,2-1.4 g/kg protein consume daily to support their muscles and promote regeneration.
- professional football player a need of 1,6-2.0 g/kg have, depending on the training intensity and the schedule.
The Protein consumption depending on Position vary. Defenders and Stories, which are often exposed to intense two-sprints and sprints may have a higher need than goalkeepers who experience less intense loads.
Power and power athletes
Power athletes and power athletes due to their training goals have a particularly high Protein consumption:
- Beginners in motor sports (0-6 months training) should be about 1,4-1.6 g/kg body weight to take.
- Advanced motor sports (6 months - 2 years training) need 1.6-1.8 g/kg body weight.
Interestingly, studies show that a Protein feed more than 1.8 g/kg Of which no further advantages for muscle build-up, which suggests a certain upper limit for protein feed.
Energy restriction and protein requirements
Protein requirements for weight reduction
In a Calorie restriction, for example for weight reduction, is a increased protein feed particularly important to minimize the loss of fat-free mass and at the same time reduce the fat mass.
- Recommended protein amount: 1.6-2.4 g/kg body weight during an energy restriction. This amount not only helps to obtain the fat-free mass, but also supports the desired body transformation.
This is especially relevant for athletes who want to compete in a specific weight class or optimize their body composition.
Protein timing: When and how much?
Meaning of Protein Timing
The timing of protein feed can play an important role in maximising the Muscle protein synthesis and play the rest. It is recommended Protein both before and after training to consume the so-called "Anabolic window“ optimal to use. This window after training is considered particularly effective for taking nutrients into the muscles.
However, current research results suggest that this anabolic window is possibly wider than assumed, and that the Total day intake of protein for muscle build-up is more crucial than exact timing.
Recommended amount of protein per meal
It is recommended to use daily Protein feed to several meals to distribute the Muscle protein synthesis over the day to maximize. A recording of about 20-30 g protein per meal has proved to be optimal.
Protein type and quality
Animal vs. vegetable proteins
The Quality of protein source plays a central role in their effectiveness. Animal proteinsas they occur in meat, fish, eggs and dairy products, are usually of higher qualitySince they contain all essential amino acids in sufficient quantities. Vegetable proteinsAs they occur in beans, lentils and nuts, often have to be combined to achieve a complete amino acid composition.
Especially effective for athletes Milk proteins and Molke and Kasein, which have a high biological value and contribute optimally to support muscle protein synthesis.
Main knowledge and recommendations
In summary, it can be said that the Protein requirements of athletes strongly depends on the type of sport, the training state and the individual goals. While the general recommendation for low-motion adults at 0,8 g/kg body weight is, athletes need significantly more protein:
- Endurance sports: 1,0-1.8 g/kg per day.
- football player: 1,2-2.0 g/kg, depending on the position and training load.
- Power and power athletes: 1,4-1.8 g/kgwherein a higher feed can not bring any further advantage.
- Weight reduction: 1,6-2.4 g/kgto get the fat-free mass.
The timing of protein feed can support muscle build-up, but is secondary to total day intake. High quality animal proteins are particularly effective for muscle building and regeneration.