How much protein is recommended for daily intake?

13 Jan 2018 no comments adunit Categories Green Posts

Those who undergo moderate to heavy exercise predominantly runners and strength trainers who need some muscle mass as well need 1.2 – 1.7 gm protein per kg body weight (average 1.5 gm per kg weight)

Professional athletes, rigorous exercises, marathon-runners, people with muscle and bodybuilding needs etc require anywhere from 1.7 – 2.2 gm protein per kg body weight. (average 2gm per kg body weight)

What is the importance of timing of protein intake in runners, weight trainers, and other rigorous exercisers?

Protein must be consumed, both before and after exercise. Before starting exercise, a light snack of protein and carbohydrates is essential. Post exercise, the body’s muscles enter an ‘anabolic window’ in which the muscles are very protein-hungry for 1-2 hours. This is the best time to replenish proteins in the form of protein drinks or a high protein meal along with antioxidants. This helps in replenishing the protein loss from muscular wear and tear as well as energy and antioxidant needs.

Additional recommendations with high protein diets –
With the increase in protein intake, increase your intake of water (between 3-4 liters per day) as well as high calcium-containing foods on a daily basis to maintain kidney and bone health respectively.