Power athletes need more protein than non-athletes/exercisers but about the same as other hard-training athletes. The easiest and safest formula for figuring a power athlete's protein needs is ~ 1gm of protein per pound of body weight. Exercisers and athletes generally have a higher protein requirement than their sedentary counterparts, which is slightly less than .5gm/LB. Additionally, proper timing of protein ingestion around the workout (30 minutes before and immediately after) and spread evenly throughout the day can dramatically enhance exercise-induced results. This is especially true for recovery, which is most important to "in-training" power athletes. Using the dotFIT program, you can design ideal athletic menus individualized for you including proper protein requirements, meal timing and complete food plans. Simply fill in your personal statistics and create your program.

As mentioned above, as a simple “rule of thumb,” if you consume 1gm of protein per pound of body weight, you will cover all your protein needs, and consuming more will not be helpful unless you are severely dieting to lose weight. So if you weigh 175LBS, consume 175gms of protein spread evenly throughout the day including before and immediately after training.

Protein recommendations are based on the majority of energy requirements being met by dietary carbohydrates and fats.

Below are the actual protein recommendations for exercisers and athletes (1kg =2.2lbs):

Table 13—Protein Dosage Recommendations for Athletes

 Strength Athletes/Off-Season Bodybuilders Active Recreational Athletes Endurance Athletes

Minimum acceptable intake  1 g/kg/d 1 g/kg/d 1.4 g/kg/d

Adaptation period 1.6 to 2 g/kg/d 1.2 to1.8 g/kg/d 1.6 to 2 g/kg/d

The active recreational athletes' category also includes other competitive athletes not attempting body composition changes. The adaptation period is defined as significant physiological changes occurring due to participation in a new regime, progressive intensity, or high-intensity training. The adaptation period presumes that factors affecting protein requirements may be additive. Athletes participating in aerobic and anaerobic (mainly strength training) activities may need intakes at the upper end of the ranges.

Get Your Fitness/Nutrition Advice!


Need Our Help?