Protein intake for Strength Athletes

Protein intake for Strength Athletes

Protein Intake for Strength Athletes

     Protein is a macronutrient found in bodily structures such as bone, skin, hair, and particularly muscle. Protein helps to rebuild and repair our muscles. Good sources of protein are foods such as eggs, poultry, (turkey and chicken) fish and lean cuts of beef, low-fat dairy (milk and yogurt) beans and soy products. The recommended daily allowance for a sedentary adult is 0.8 grams per pound of body weight. However, many studies have demonstrated that strength athletes who engage in rigorous exercise require higher protein intakes due to the muscle damage that occurs as a result of the exercise. The optimal dose of protein after a workout is 20-30 grams within 1-2 hours following a training session to speed recovery. The research demonstrates that 1.6-1.7 grams of protein per kilogram of body weight per day is needed to maintain a positive nitrogen balance and optimize results.

Body weight in pounds                 Protein intake per day in grams

120 lbs

87-93 grams

140 lbs

102-108 grams

160 lbs

116-124 grams

180 lbs

130-139 grams

200 lbs

145-155 grams

Lonnie Lowery, James F. Edel, & Isaiah M. McBride. (2012) Dietary Protein and Strength Athletes. Journal of Strength & Conditioning, VOLUME 34 | NUMBER 4.


18 July 2018


Fitness, Sports Performance, Nutrition