The main determinants of an athlete's protein needs are their training regime and habitual nutrient intake. Most athletes ingest sufficient protein in their habitual diet. Additional protein will confer only a minimal, albeit arguably important, additional advantage. Given sufficient energy intake, lean...
What role do proteins play in regard to the needs of the endurance athlete? What is the current recommendation for protein intake in endurance athletes? Once the athlete's energy needs have been estimated, how are carbohydrate an...
Passariello CL, Marchionni S, Carcuro M, Casali G, Della Pasqua A, Hrelia S, Malaguti M, Lorenzini A (2020) The Mediterranean Athlete’s nutrition: are protein supplements necessary? Nutrients 12(12):3681. https://doi.org/10.3390/nu12123681 Article CAS PubMed PubMed Central Google Scholar...
The Importance of Protein in Your Diet Protein is not just a building block for muscles; it's essential for overall health. It plays a vital role in repairing tissues, boosting metabolism, supporting a healthy immune system, and keeping you full and satisfied. Whether you're an athlete lookin...
This is the message I have to share with the world. I’d like to start with this article for No Meat Athlete, one of my favorite sites. What exactly is protein? Protein, most simply, is a combination of amino acids. These amino acids have specific roles in our bodies, from metabolism...
Vitale, K., & Getzin, A. (2019). Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients, 11(6), 1289.https://doi.org/10.3390/nu11061289
The bigger issue is one so simple that I am baffled at the ability of supposed experts in this field to not understand it. We divide the body into Lean Body Mass (LBM) and Fat Mass (FM). In a leanish male athlete, FM might be 10-15% leaving 85-90% LBM. But what is LBM?
Remember, these numbers are estimates and you should plan to add 10% more if you're mostly a plant-based eater. If you're an athlete or have a strenuously active job, make sure to switch it from "General recommendations" to "Recommendations for Sport" when using the calculator. Please ...
Protein Intakes for Endurance Athletes There is considerable debate surrounding how much protein an endurance athlete requires. However, current evidence indicates optimal protein intakes in the range of 1.2–2.0 g/kg/day should be considered for endurance athletes (Kerksick et al., 2017). However,...
If you're an exerciser or athlete, however, your protein needs may be slightly higher since resistance training and endurance workouts can rapidly break down muscle protein. For endurance and strength-trained athletes and the average exerciser: ...