The Institute of Medicine recommends that adult men and women consume at least 56 grams and 46 grams of protein per day.
An American athlete needs protein as well as whey protein to supplement muscle training. Calculating the amount of protein needed will enhance the athlete’s athletic performance and the amount of protein is based on body weight.
Recommended use of protein
The researchers conducted a study published in a 2006 edition of the “Journal of the International Association of Nutrition Sports” reporting that athletes, needing 1.6-1.8 grams of protein per kilogram of body weight per day. This is equivalent to 0.73-0.82 grams of protein per pound of body weight. For example, a 130-pound sprinter needs about 95-107 grams of protein per day.
Amount of protein abuse disadvantage
The strength and fitness of athletes can consume up to 2 grams of protein per kilogram of bodyweight equivalent to about 0.91 grams of protein per pound of body weight per day. For 130-pound sprinters or 118 grams of protein. Research published in the “Journal of the International Association of Nutrition Sports” in 2006 reported that protein diets greater than 2 grams per kg did not provide additional strength and sustainability benefits for exercise.
In fact, a 2011 review published in the “Nutrition Association” found that athletes who have a high protein diet for a long time may lose bone minerals or kidney damage.
High protein foods
Consuming high-protein foods during exercise will help track and field athletes meet their daily protein needs. Some protein-rich foods that are good for athletes like lean beef, breaded chicken, seafood, egg white, soy, low-fat milk like whey milk, gold standard whey protein, Whey protein, casein, muscle-building products, anti-inflammatory products to support exercise such as amino acids, supper amino, beans, nuts.
Carbohydrates are the main source of energy for athletes. In fact, the American Academy of Orthopedic Surgeons recommends that athletes consume between 60 and 70 percent of calories from carbohydrates, 12 to 15 percent from protein and 20 to 30 percent of calories from fat.
Therefore, consuming a 3,000-calorie diet comprising 65 percent carbohydrates, 15 percent protein and 20 percent sprinting fat should consume 488 grams of carbohydrate, 113 grams of protein and 67 grams of fat per day. Therefore, use whey milk to get 24g of protein, only 1g of fat and 120 calories per scoop.