How much protein do I need?

The protein needs for athletes are slightly increased compared to the general population. Even the type of sport may impact the daily protein requirement. Most diets meet protein needs without much effort, but being aware of how protein plays into the athlete’s diet will help you reach your performance goals.

One egg contains about 7 grams of protein and 80 calories.

Protein plays a vital role in building and repairing muscle tissue. It is not a major source of energy for sport, like carbohydrate and fat. Adequate daily caloric intake, with the majority of calories provided by carbohydrate and fat and a moderate fat intake, has a protein sparing effect; this allows protein to be used more effectively for muscle growth and repair. Healthy protein sources include leans meats, fat-free/low-fat dairy products, nuts, and legumes.

Endurance athletes should consume between 0.55-0.64g per pound of body weight; while strength athletes’ needs are closer to 0.73-0.77g per pound of body weight. Consuming both protein and carbohydrate within the first 30 minutes after training is crucial for maximizing muscle recovery and repair, improving recovery time, replenishing energy stores, and potentially decreasing muscle soreness.
Adequate protein intake is also an important factor in achieving a healthy weight loss. Sufficient protein intake preserves lean mass, ensuring that your body uses carbohydrate and stored fat for energy rather than breaking down muscle tissue.