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.