How Much Protein Should I be Consuming?
By: Elizabeth Ferrer
Eating for optimal recovery starts with proteins, which are made from amino acids. Consuming the correct amount of protein and eating right will optimize your specific training program and competition goals, to repair muscles and build strength. Consuming insufficient amounts of protein can interfere with the regulation of hormone and enzyme metabolism in the body. When there is greater muscle breakdown from training sessions, protein consumption should meet nutritional demands. The table below shows the recommended protein intake in grams based on body weight.
- Daily protein intake range of 1.4 – 2.0 grams of protein per kg body weight per day (ISSN).
- Examples given in the table below represent the range of recommended daily protein based on body weight in pounds.
Daily Recommended Protein Intake for Male & Female Athletes:
|Weight in pounds (lb)||1.75 g/kg/d||2.0 g/kg/d|
|100 – 125 lb||80 – 100 g||91 – 114 g|
|125 -150 lb||100 – 120 g||114 – 136 g|
|150 – 175 lb||120 – 140 g||136 – 160 g|
|175 – 200 lb||140 – 160 g||160 – 182 g|
|200 – 225 lb||160 – 180 g||182 – 205 g|
|225 – 250 lb||180 – 200 g||205 – 227 g|
Elizabeth Olga Ferrer,
Dietetic Internship graduate from the VA Caribbean Healthcare System
Bachelor of Science in Nutrition & Dietetics from the University of North Florida
For more information visit Aminorip.com.