Protein Needs for Athletes - © 2008
By: Jim Marinoff
Strength and Conditioning Coach for Bandits Goalie School
Personalized Fitness Caching (PFC)
**Please direct any questions or comments to:
James@crossfitpfc.com
Many Athletes I talk to often ask me about Protein supplements in their diet. While protein is important for athletes both young and old, too much protein in the form of supplements can be unnecessary and can actually hinder athletic performance.
Athletes need protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimizes carbohydrate storage in the form of glycogen. Protein isn’t an ideal source of fuel for exercise, but can be used when the diet lacks enough carbohydrates. This can be bad, though, because if used for fuel, there isn’t enough available to repair and rebuild body tissues, including muscle.
Recommended Daly Protein Intake
• The average adult needs 0.8 grams per kilogram (2.2lbs) of body weight per day.
• Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day
• Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day
*180 lb person: 180 divided by 2.2 = 82 kg x 1.8 = 147 grams of protein per day
How Much Protein is That?
Not much, as it turns out. Here is a list of some high protein foods.
Food, Amount, Protein
Fish, 3 oz, 21 grams
Chicken, 3 oz, 21 grams
Turkey, 3 oz, 21 grams
Meat, 3 oz, 21 grams
Milk, 8 oz, 8 grams
Tofu, 3 oz, 15 grams
Yogurt, 8 oz, 8 grams
Cheese, 3 oz, 21 grams
Peanut butter, 2 tbsp, 8 grams
Eggs, 2 large, 13 grams
Athletes believe more protein is important to build muscle. It turns out that strength athletes actually require high carbohydrate intake and adequate glycogen stores to fuel their workouts. It is the strength training workout that leads to increased muscle mass and strength. This is because all high intensity, powerful muscle contractions (such as weight lifting) are fueled with carbohydrates. Neither fat nor protein can be oxidized rapidly enough to meet the demands of high-intensity exercise. Adequate dietary carbohydrates must be consumed daily to restore glycogen levels.
Source: American College of Sports Medicine
Jim Marinoff war born and raised in Coon Rapids, Minnesota. A hockey and football standout in high school, his play on the gridiron as a linebacker got him much attention and earned him a college scholarship to Moorhead State University. At Moorhead, Jim majored in Exercise Science and Sports Training, and received certifications with the National Academy of Sports Medicine and the American Council on Exercise. Jim’s career took off in the field he loved, strength and conditioning. First, Jim became a conditioning coach at his former high school before a seven year term as a Personal Trainer at a large fitness facility. In January 2002 Jim started his own training and coaching business called Personalized Fitness Coaching (PFC). From years of personal experience and advanced education, PFC organizes training for large audiences from professional athletes to heart patients and everything in between.
Linear Mode
