Applying Science to Restore Function

Simplifying Protein Recommendations for the Athlete

There are 2 main anabolic stimuli: Exercise and Protein Intake

Protein provides the building blocks for muscle and it is the catalyst in muscle protein synthesis. It takes new amino acids and adds them to muscle proteins and is the primary mechanism for muscle growth.

One common recommendation for athletes is 1.3-1.8 g/kg/d.
This recommendation comes from the Journal of Sports Science 2011 article “Dietary Protein for Athletes: from Requirements to Optimum Adaptation”

120 g/day is the absolute amount

Plant protein is less anabolic than animal protein because of its lower essential amino acid content.

Trommelen, Jorn. “http://www.nutritiontactics.com/perfecting-protein-intake-athletes/.”Nutrition Tactics. July 6, 2017. Web. September 25, 2017.

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