How much protein should an athlete consume?
The normal amount of protein recommended for sedentary people is 0.8 grams of protein per kilogram of body weight per day. (Take your weight in pounds and divide by 2.2 to get your weight in kilograms.) In athletes, several factors determine the amount of protein needed — duration and intensity of exercise, degree of training and current energy and protein intake of the diet. Athletes who train hard need more protein than the average individual. In one study, men who did aerobic exercise regularly (biking, running, swimming) needed additional protein 50 percent over their RDA. By measuring nitrogen balance, a technique used to determine if more protein is lost from the body than taken in by the diet, researchers found these active men needed extra protein to cover the cost of exercise. The additional amount was about 27 grams, the same as a 3-ounce chicken breast, two and a half cups of milk or a can of tuna. This makes it unnecessary to purchase expensive amino acid drinks. The amoun
