Protein Intake Recommendations

How much protein should you take every day? Currently, the Recommended Daily Allowance of protein for a healthy adult is .8 grams/kilogram of body weight. However, when the needs of high intensity training athletes is taken into consideration, this ratio is generally not deemed sufficient to offset the effects of increased protein oxidation or the regeneration of muscles damaged by intense workouts.

The National Strength and Conditioning Association recommends athletes consume 1.5 to 2.0 g/kg of body weight depending on the type of training and its frequency. Athletes with a moderate training load should be at the lower end of the spectrum. Athletes engaging in daily intense training should be at the higher end of the spectrum. Keep in mind 1 Kilogram equals 2.2 pounds. So an athlete with a high frequency of intense workouts should be consuming approximately 1 gram for each pound of body weight.

Sources
Bill Campbell PhD in a paper for the National Strength and Conditioning Association - http://www.nsca-lift.org/HotTopic/download/Protein%20Needs.pdf


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