If The Amount Of Protein You Consume?

The amount of protein for an athlete in a sports performance training should consume is directly related to the athlete’s body weight. In general, athletes must have more protein then returns sedentary individuals of the same weight. Do you need a higher protein intake is mainly due to the fact that during the exercise of any intensity or duration of protein is consumed as an energy source (Lemon, 2000). Even if the protein is less efficient than fat and carbohydrates to produce energy during exercise of proteins is divided into energy in the body. Therefore, when an athlete is involved in the exercise of your body will use part of their consumption of protein diet takes more energy to protein for recovery after exercise.

The higher consumption of protein by athletes is also necessary due to an increased need for post exercise protein synthesis. Protein synthesis is the construction or reconstruction of functional structures in muscle cells. Amino acids are the building blocks in the muscular structure derived functional protein consumed in the diet. The body breaks down food proteins into individual amino acids for use in muscle and other cells in the body. Thousands of individual amino acids used in the construction of each structure critical for function and muscle contraction. Without the adequate availability of the structures of amino acids can not be properly synthesized after training, delaying the recovery process and negatively impacts physical performance.

Research indicates that athletes should consume between 1.6 and 1.8 grams of protein per kilogram of body weight. For example, an athlete who weighs 100 kg should consume between 160 and 180 grams of protein per day. It is, however, less than what is generally reported by many athletes. A study by Hoffman et al (2006) studied the effect of consuming more than 2 g / kg versus the recommended 1.6 to 1.8g/kg. The investigation found no statistically significant increase strength or weight between the two groups. However, more than the group of 2 g / kg increase more strongly than the group of 1.6 to 1.8g/kg, about five pounds more on average increase the strength of the back squat during the study 12 weeks. Despite the differences between the groups were not statistically significant, most athletes would be interested in the benefits that can result from something as simple as eating more protein intake.

This suggests that if you intend to improve the physical activity without significant increase muscle mass, you should consume protein within the 1.6 to 1.8 grams per kilogram in the study area described above.