Table of Contents:
How Much Protein Does An Athlete Need? | Dietitian Talk
Video taken from the channel: Kara Corey Fit Life
How much protein do athletes need?
Video taken from the channel: Herbalife24
How much protein do athletes need?
Video taken from the channel: Herbalife24
How much protein do Athletes need?
Video taken from the channel: Ian Cramer
How Much Protein Do I Need a Day? (Athletes)
Video taken from the channel: Nathanael Morton
How much protein do endurance athletes need?
Video taken from the channel: Matty Graham
How Much Protein Do You Need? | Nutrition For Athletes
Video taken from the channel: VincaniTV
Strength training athletes need about 1.4 to 1.8 grams per kilogram (2.2lbs) of body weight per day Endurance athletes need about 1.2 to 1.4 grams per kilogram (2.2lbs) of body weight per day The Importance of Carbohydrates for Athletes Strength athletes believe more protein is.The Academy of Nutrition and Dietetics and the American College of Sports Medicine both recommend that athletes eat 1.2 to 2 grams of protein per kilogram of body weight. For a 150-pound perso.According to the Academy of Nutrition and Dietetics, endurance athletes need 0.55 to 0.8 grams of protein per pound of body weight when training at a light to moderate intensity, and 0.7 to 0.9.
The athletes were consuming a diet very high in carbohydrates (76.5%, 10.4 g/kg of body mass per day) and low in fat (13.4%). Protein intake represented 10.1% of their total calories which worked out to be 1.3 g/kg per day, which matches the recommendations by the American College of Sports Medicine mentioned above.In regards to the timing of protein intake, the position statement recommends that individuals consume 0.25 to 0.3 grams of high-quality protein per kilogram of body weight (15-25 grams on average; some individual’s intake may be higher) within 0 to 2 hours after exercise to increase the protein synthesis (muscle building) process.Protein should make up 10-15% of your calories daily.
In foods eggs, milk, seeds, meat and beans, proteins are present. Some athletes believe that big quantities of protein must be consumed. While protein helps build muscle, but higher quantities provides great mass.The RDA for protein is 46 grams for teenage girls and 52 grams for teenage boys per day. Most athletes are able to meet these protein requirements and then some.
In fact, studies show that young athletes consume two to three times the RDA for protein!The amount of protein you need depends on your weight, goals, and lifestyle. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person. H However, if you do intense workouts or have a physically demanding job, you’ll need more.
W.If your job is physically demanding, you walk a lot, run, swim or do any sort of exercise, you need to eat more protein. Endurance athletes also need.
Consumption of dietary protein by athletes is a common intervention to maximize gains in muscle and strength, and to improve body composition. The purpose of this article is to analyze the current research on the optimal amount of dietary protein for resistance training athletes.In reality, it’s very hard for athletes NOT to get enough protein in their diets, if they are getting enough calories to support their needs. The daily recommendation for protein for adults is.8 grams/day per kilogram of body weight, when actually the RDA is adjusted upwards by two standard deviations from the Estimated Average.The higher dose is more appropriate for elite athletes engaged in high intensity training. #5: “Acute protein doses should strive to contain 700-3,000 mg of leucine in addition to a balanced array of the essential amino acids”.
Older people also need more leucine than younger people.Athletes may require protein for more than just alleviation of the risk for deficiency, inherent in the dietary guidelines, but also to aid in an elevated level of functioning and possibly adaptation to the exercise stimulus. It does appear, however, that there is a good rationale for recommending to athletes protein intakes that are higher.Average adults who are not remarkably active require 0.8 grams of protein per kilogram of body weight per day. Strength-training athletes, on the other hand, should consume 1.4 to 1.8 g/kg per day.
Endurance athletes require a little less, with the recommended intake.For most active individuals not under heavy training load, 12 percent to 15 percent of their daily calorie consumption should come from protein. However, when training intensity, volume, or both increase, athletes may need to take in 15 percent to 20 percent.
List of related literature:
| |
from Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach | |
| |
from Practical Applications in Sports Nutrition | |
| |
from Encyclopedia of Sports Medicine | |
| |
from Practical Applications In Sports Nutrition BOOK ALONE | |
| |
from The Cyclist’s Training Bible | |
| |
from Textbook of Natural Medicine E-Book | |
| |
from Sports Nutrition for Endurance Athletes, 3rd Ed. | |
| |
from Manual of Dietetic Practice | |
| |
from The Athlete’s Guide to Diabetes | |
| |
from American Dietetic Association Complete Food and Nutrition Guide, Revised and Updated 4th Edition |
83 comments
Very good video Kara! I would like to add to the “in one sitting absorption”, that 25-30g of protein is true, but it doesnt mean if you eat 40g of protein, that rest of it will go to waste. Body is smart enough not to waste it:).
Really great info! I have my B.S. in Nutrition and most of what is relevant to me, I did not learn in school. I am leaning a lot about requirements, etc. for women who lift from you! Thank you so much for awesome content.
great video, in the beginning of it i was waiting for Jason to sit down and bounce ideas off each other maybe next time
You should elaborate on protein supplements like whey and casein, and voice your opinion on there effectiveness in breaking and other sports.
I drink soy milk =D! I eat bread! That’s my daily breakfast =D every day! Ah ahahaha!
i do not know how much protein or fat a food contains..any tips
Great! Topic always had so many questions about this topic! I just wanted to say I really enjoy your watching your channel! You are so motivating and real and very well balanced with your food and training which is hard to come by. Your a big inspiration to me! I’m currently studying dietetics at uni which is how I came across your channel! From watching you I have now been inspired to push my self in my journey and set a goal in fitness! Thank you for making a difference to my life and inspiring me to get fit and strong. You seem so down to earth and I love how honest and real you keep your videos. Lots of love all the way all the way from Australia!
I learn so much from your dietitian talks and feel like I can trust what you are saying. Keep em coming!
Thanks for this particular topic. I go through periods where it feels too low for running season and then too high for off season strength training. When it’s dialed in its noticeable to me. Done with the pre set slider scale. I don’t really fit it. Thanks again
When are you going to be in New York? I would love you to teach me breakdancing.
Thanks for the link, I voted for you. Also thanks for the videos, you motivate me.
Hey Kara!
I have a very important question. I’m a small female (5’6″ 112 lbs) and my protein intake currently is 113g. I train heavy typically 6 days a week. Do you think that is too much for me? I suffer with chronic constipation so that myth sort of freaks me out!
Personally I usually get most of my proteins during breakfast and snacks. On reagular day I take about 60 grams of proteins a day and when I practice breackdace of go to the gym i Take and average of 85 grams.. Could you give me advice?
Great informative video-now to figure out how to convert my pounds to kilograms, LOL!!! Glad to know protein does not hurt my kidneys, which is what I have always been told!
Voted!
I need 112.5g of protein. So much protein powder is needed:D
TUTORIAL HOW TO DO THE UPSIDE DOWN LOTUS POSITION AS IN YOUR PROFILE PHOTOO PLEASEEEE
for dialysis patients, they need to eat protein like a horse. Peritoneal dialysis requires about 1-1.5#/bw because the dialysis pulls out proteins. it’s really hard to get in the amount of protein daily. the Atkins lift fruit protein drinks really help and the macros are great! 0f 2c 20p
KC i have got a question how do these ratios of proteins relate to calories. for example 70g protein =280 cals. but if have an calorie in take of 2500cals with 40:40:20 where 40%(1000cals) is from protein wouldnt that mean 250 grams of protein.
Does wrist-strength rely mostly on protein or calcium? It just seems to me like it takes more bone density than muscle, but obviously calcium isn’t a macro.
Keep making the Dietician Talks vids. There are some many people on YouTube giving crazy advice that people can lose track of reality.
60 kg * 1,5 = 90g pr day… I’m a 17 year old hip-hop/breakdance instructor from Norway
Great video first off. Secondly if we can’t absorb more than 30g of protein at once then it would be the same if I had one protein shake or 8 at once. Obviously we are still able to absorb those calories and nutrients no?
Next video should be your diet, many people do not know where to begin so they just end up eating alot of junk.
Hey Kara!
Just a quick question for someone who has an unrelated undergrad to nutrition (psych), would they potentially have to get a whole 2nd undergrad degree in nutrition before starting a graduate program in nutrition?
I thought it was maybe 2-3 semesters of prereqs to do so, but a guidance counselor has told me it would probably be 3 years worth of undergrad courses before I could start the MS program, which would be me getting another undergrad before starting.
Thanks for any clarification! Sorry this is kind of off topic, I just really trust your advice and I’m not sure if I trust him lol.
I need 82.8 grams of protein a day, I am a 14 year old breakdancer who’s been breaking for only a couple months now. Just wanted to say thanks for everything Vince, without you and your tutorials, I would have never discovered hip hop, keep up the good work.
I posted a different comment but did the math way wrong. I need 77 grams of protein per day.
purple looks so good with your dark hair!! also love these informative videos!:)
Good video Kara!! I think I had pretty much guessed that around 1.5g/kg seemed right, but as you say athletes that rant about taking in 2-3G/kg seem a bit overzealous…
What happens if you are sedentary and consume too much protein? I heard it can store the rest as fat?
Great video. Very informative! Glad the dietician talks are back
crazy I was just wondering if my protein intake was adequate,do you guys think if someone is on a caloric deficit with low carbs should protein be higher or fats be higher if so how much higher
Thank gosh they do actually teach us about protein for athletes, including marathon and strength training! At least at UGAwe are provided with fantastic updated information!
So I’m recovering from orthorexia and need to gain weight and already eat a TON of carbs and fats, about 300-320g carbs and 80-86g fats, and because I need to eat so much I end up eating much more protein than I need, about 140g. I am 4’10 and 86 pounds, and I still need to get my growth spurt and go through puberty. I am 15 almost 16 years old. Is it bad that I eat so much protein? If so, what would you recommend for me to do?
Super helpful video. I love this series of yours. I voted for ya. Good luck girl
Very good podcast in this topic https://www.youtube.com/watch?v=BZpYH3HegiI
My weight is 74 how much I need and can i take protein from home food
YES! Very helpful. I thought it was 1 gram per 1 lb of body weight and maybe it is depending on the sport (body building for example), but I think I’ll stick with your recommendation of 1.4 grams per kilo of body weight for now:-) Off to vote!
What is your take on an extremely low carb diet with a focus on protein for a regular adult…I workout everyday. Run, yoga, elliptical, bike, skate? Thanks Kara
Very good video and very informative. I worked out that at 78kg I have 22% lean body mass. So the question is 71.6 g or protein a day or 93.6g (93.6g a day) that is what I got before working out lean body mass). If I have worked it out correctly it is 71.6g. Please confirm if I have done this correctly?Thank you
To say you can only absorb 30 grams of protein in one sitting is like saying you can only absorb 30 grams of carbs in one sitting. It’s not accurate I know you said the information is kind of subjective but I’m just stating my opinion.
Damn 1g per pound sounds like a lot. Personally my protein intake varies day to day based on what I feel like I “need” to eat and “how much” of it. Some days I don’t feel like eating meat or fish so those days my protein intake is lower. My main carbs are potatoes, buckwheat, and vegetables. If I had to calculate my daily average protein intake I would say it’s about 55-60g. A higher than normal protein day for me would be about 65g. Also I do intermittent fasting every day so my eating window is between 4-10pm. So it usually starts off with fruit and some snacks and then a main meal.
ahhh you look amazing here and that top is to die for:”D
Gonna do more cardio now so i can see my arms muscles poplin’ like yours:”D
Great informative vid, Kara. Shared it all over the place:)
Hey Kara could you do a video on Walden Farms nutrition? It’s taking YouTube fitness people by storm and I feel like it’s a bit questionable with its chemicals and ‘no calorie’ label… Would be great to get a nutritionists perspective in the midst of everyone recommending it no one is really addressing the health factor around it which I think is unfortunate.
its still the same in school, they dont talk about protein needs for an athlete unless you take a sports nutrition class, which is an elective, but I highly recommend for anyone going into the field
Wow amazing video, this is really help alot of young people who are trying to gain mass or understanding how proteins work. Thanks for the video man:D
can I ask you why you always where the emo type sleeves on your shirts. I notice you have the thumbhole sleeves on alot of your shirts and just wondered is that the new style or do you just think they are comfortable.
Dietitians aren’t respected in the nutrition game. I would remove that from the title.
I usually eat 1 gram of protein for every lb I wish I weighed. Boom.
Want me to guide you step by step to a 40-inch vertical jump? Check out my Vertical Jump Training Program HERE ( https://bit.ly/2vngFqf) or email me at nathanaelmortoncoaching@ gmail.com for online coaching. Thank you all for your endless support!
I love that you can bring the extra information and perspective being a dietitian. I studied nutrition but moved on to a nursing degree and absolutely love to hear the technical details on fitness youtubes. Keep doing you Kara.
Where does that number come from? I appreciate you taking some scientific discussion but you kind of just popped in the 0.8g/kg figure and didn’t explain how your professors came up with that number.
Really??? 1.4-1.8 g protein per kg bodyweight? I always calculated 1.4 g protein per lb bodyweight
Hi Kara what type of tests would be beneficial for a healthy (no med issues) person… trying to gain muscle and eat right for bikini competition… to ask for from a doctor? Or do you know a site that is trustworthy and gives good recommendations?
If I calculated it right I need 92 grams of protein per day..
if i consuming protein powder, and at the same time i eat other protein source such egg and milk, would it count as too much intake of protein?
im super thin and needed some extra muscle, so what are your suggestion?? (regular gym visitor, muscle are shaping but still super thin,)
alot of my friend say that eating protein powder will actually damage your liver and kidney cause as you say it will cause them to work extra hard. izit true?
thank for answering the question!!!
I’ve read that if you consume more than your daily grams of protein, that it is converted to glucose and stored as fat? Is that true?
Hi Matty, Are BCAA (Branched-Chain Amino Acids) in the form the tablets banned for cycling? I tried this supplement and the muscle recovery is significant. Please let me know. Thanks.
hey Kara so I’m in college right now studying to be a nurse but I’m actually thinking of switching to dietitian. I just need to know do you love being a dietitian? also good luck on your competition will be voting for you:)
Thanks for talking about how much protein we can absorb in one sitting. I always thought it was around 40g! Love your dietetian talks, gets me geeked about becoming a RD myself soon:)
I need 98.64g of protein, so about 100g… with that vega give away maybe I could meet those goals 😉
Hi Kara, does this 1.4 to 1.8 per K body weight cover off lifters over 55? I understand that the recommendation is to keep to the higher range because aging bodies don’t process protein as efficiently.
I remember reading an articel that the 1-1.5 per lb is Lean body weight not over all, is that true?
I really love these videos Kara, because you simplify what your saying rather than using a lot of scientific talk which no one understands. Thank you. I have a question, what happens if you eat more protein, can you gain weight or does it get broken down into waste?
You get faster with being explosive so not completely liar 😉
I truly truly appreciate your channel and especially videos like this. Im finishing up my junior year in my didactic program this week and whoooo it aint no motherfuckin joke! contrary to popular belief, its not all eat your fruits and veggies and heres a meal plan…its metabolism and interactions and community management and i can go on. Your videos and dietician talks always remind me why Im doing what Im doing and fuels my fire to become an RD. I love waking up to your videos while i eat some breakfast or am at the gym doing cardio..its like im studying right? lol Thanks for being you girl, have an awesome day!!!
Thanks again for all your effort in doing these videos..always very informative.
I just wanted to let you know that as a dietetics student we do learn about athletes now:) sports nutrition gives us a lot of information about the macronutrient needs for all types of athletes. Love your dietitian talks, Kara!
What do you think about 1.5 g/lbs? It is Jim Stoppani’s recommendation while doing his trainings, which are pretty hard core.
I just wanted to say I LOVE the dark hair and somehow it looks healthier. Anyways, I voted for you and this video was really interesting! xx
So glad you made this video Kara. Your dietitian talks always get me through cardio
What is your take on gram of protein per pound of body weight? Also, is protein just protein or do different varieties react different in the body?
Also, a Dietician Talk on water intake please!
Love your channel!
Thanks so much for the talk! Very helpful, love your approach.
Also, just voted and will continue to do so, thanks for the reminders!!
I always appreciate in these vids that you address research properly. So many people do not understand what studies and research actually say and spout things based on a very poorly designed study. I was in a very strong research program and at the time I hated it but now I so appreciate that knowledge. Thanks for the great info!
Bro these videos always be helping me mostly the protion i weigh 167 pounds should i be eatimg that many grams of protin?
I like watching your videos but please change you intros! too loud.. and not clear images at all
everything is all good and well but i have trouble believing the last part on ketosis. There was a scottish man that drank water and tea everyday and didn’t eat for over a year and he was all good and well and lost a ton of weight, be easy to search up.
Try to get as much protein that I can because I’m a vegetarian.
I am starting to work out and my weight is 175 and i am going to the gym almost everyday other than 2 days as my resting days so i usually take 85g of protein a day. It would be so cool if i won the giveaway it would help me achive my goal not only by just consuming it but coming from you it would make me work harder for my goals.
According to calculations, that means I’m supposed to take in 631g’s?!
Hey Kara, I am currently studying a dietetics degree at university! you’d be happy to hear its now mandatory to take a sports nutrition subject, which talks in depth about protein needs in athletes! love’d the video btw!
Love how informed you are! You look great in purple btw! Hope you are having a great morning
yeah!! I really need this information, gonna watch it now, thank you so much!