Anorga article # 6 / 0806

Do athletes need to take more protein?

Athletes need protein to build stronger muscles. Specialized proteins called enzymes facilitate thousands of essential chemical reactions in your body and play a major role in energy production. The amount of protein that you need is a matter of controversy. At the lower end of the spectrum is the RDA at 0.4 grams per pound of lean body weight per day (g/lb/d). For athletes involved in heavy physical training, some sports nutritionists recommend daily protein intakes of 0.5–0.8 g/lb/d.

Based on these recommendations, a 150-pound athlete will need between 75 and 120 grams of protein per day. During your harder training cycles, you may want to stay closer to the higher number. Assuming that you don’t have health problems, protein intake within this range is reasonably safe, and the amino acids that you don’t use can be converted into glucose for energy.

If you eat meat and diary products, it will be easy to meet your daily protein needs. Vegetarians can get enough protein by combining the proper food groups.

Eduardo J. Anorga, M.D.

Diplomate, American Board of Family Practice

Member, South Bay Independent Physicians Medical Group, Inc.