But how much should I take?

Last week I began my discussion on protein. We discussed that protein was the basic building block of our bodies. This week, I want to discuss how much protein to eat per day.

Following the daily recommended allowance (RDA) for protein is not sufficient for athletes. The information about the needs for protein have been accumulating since 1974. Dr. I. Gontzea from the Institute of Medicine Bucharest. He showed that exercise causes the body to use protein at a much faster rate. He did studies with athletes by regulating their exercise and protein intake then measuring the nitrogen balance in the blood.

Remember that one of the features of protein that separates it from a carbohydrate or fat is the presence of nitrogen. A positive Nitrogen balance would indicate that the protein intake was adequate. I negative balance indicates that the protein intake is insufficient.

These studies have shown that athletes with the daily intake of protein at 1.5g/Kg/day kept the athletes in positive nitrogen balance when resting, but once the did their 2 hour exercise session, they went into negative nitrogen balance. This is nearly twice the RDA.

Since then, several other studies have been performed with similar results. Now for athletes, it is important to consume protein based on your fitness needs and your current body weight.

Class 1 or Sedentary = 1 g/kg/day
Class 2 or Endurance = 1.5 g/kg/day
Class 3 or Speed = 2 g/kg/day
Class 4 or Strength = 2.5 to 3 g/kg/day

We will continue this discussion next week with sources of protein and protein supplements.