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Protein

Protein is an expensive and wasteful fuel. It is expensive because in order to be used for energy, protein must first be converted to carbohydrate or fat, which requires energy and produces nitrogenous waste. Water is required to flush out the nitrogen, which can lead to dehydration--a hazard for athletes. Converting protein to fuel is wasteful because the protein is not being used for its primary role: growth, maintenance, and repair of your body. Since an athlete's body takes a little more wear and tear than a non-athlete's, your protein needs are slightly higher than a non-athlete's. And, if you are involved in a muscle building program, you need a little more protein to enlarge your muscle mass. For endurance athletes, protein serves as a "spare fuel tank," backing up carbohydrate and fat as a fuel source. 

 

protein-red meat  Red meat is a good source of protein

So should I have more?

Athletes that require high force outputs from their muscles, such as sprinters and weight lifters, need extra protein to ensure muscle maintenance. These athletes need about 0.8 g protein/lb. body weight. For a 160-pound athlete this translates into 128 grams of protein per day.

Endurance athletes (events lasting more than 90 minutes) require about 0.6-0.7 g protein/lb. body weight. For a 160-pound athlete this is the equivalent of just over 100 grams of protein per day.

To put these recommendations into perspective, USDA surveys show that the average, sedentary man in his 30s gets 103 grams of protein per day while a woman averages 65 grams of protein per day just from food alone. Thus, the extra protein that athletes need is relatively easy to get from an extra serving of meat, milk, or other-protein rich food.

Protein-fortified powders to be mixed with water or milk can be convenient, although quality of the protein varies greatly from product to product. 

Scientific evidence for the ability of single amino acids to stimulate muscle growth, enhance strength and delay fatigue is weak at the present time.

Learn more about protein and amino acid supplements.