Protein intake:
Sendetary: 0.8g x bodyweight(kg)per day
Endurance athlete: 1.2g - 1.4g x bodyweight(kg)per day
Carbohydrate intake is closely linked to protein usage. When muscle glycogen stores are high, protein only contributes 3-5% of energy needs, but when glycogen stores become severely depleted (60-90 min of high intensity exercise), protein is broken down to release their amino acids which may contribute to as much as 18% of energy requiments. Endurance athletes would be wise to maintain a high carboydrate intake because this high "protein sparing" effect.
Strenght athlete: 1.4g-2g protein/bodyweight (kg)per day
The body adapts to protein intake variations, gradually becomes more efficient in conserving protein so that less muscle is broken down during intensive training. Advanced strenght training athletes may in fact need less dietary protein per kg bodyweight then novice trainers. Excess protein above optimal needs will not result in further muscle mass or strenght.
No comments:
Post a Comment