How to Determine How Much Protein an Endurance Athlete Requires
The higher a person's activity level, the more protein he needs. Endurance athletes need to replace the protein used by the body during exercise. Since the body pulls amino acids from the muscles themselves, failing to replace these proteins could actually lead to muscle loss. Athletes need more than extra calories to make up for the calories they burn; they need more protein to replace protein metabolized. Here's how to determine how much protein an endurance athlete requires.
Instructions
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1
Figure the athlete's weight in kilograms. Simply divide the weight in pounds by 2.2 to get the kilogram weight. A 140-lb. person weighs 63.5 kg (rounded).
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2
Determine the athlete's level of activity, from 1.4 to 1.7, with 1.7 representing the most intense level of activity. For many, the number will vary from week to week. During a period of intense training, use 1.7; for more moderate days use 1.4 to 1.5.
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3
Multiply the athlete's weight in kilograms by the activity-level number to find the number of grams of protein required daily. A 63.5 kg person with an activity level of 1.6 needs 102 g of protein every day.
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4
Track and record the athlete's protein intake from each meal and snack throughout the day to ensure adequate protein intake is reached.
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Ensure that the athlete consumes protein-rich foods immediately following long workouts, exercise or athletic events. This will reduce the toll taken on lean muscles during a workout.
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Tips & Warnings
Protein requirements are actually greater for endurance athletes than for bodybuilders and weightlifters.
