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When we devise a Nutrition plan for sports participation we will require Protein and the amount of Protein will depend on the type of exercise we partake in. In the instance of Endurance and Strength based exercise we will notice a considerable difference in Protein amounts. 

When we are participating in Endurance based activities we will require a reduced Protein intake compared to Strength based activities. The recommendations for Protein in Endurance based activites are from 1.4 to 1.6 times per kilogram of weight. 

To simplify this model we would see an example of a 75KG male look to eat 1.5 times their bodyweight in Protein. We would see roughly speaking 112 grams of Protein be required on a daily basis in this example.

In order to look at weight loss we will actually up the Protein amount to about 1.8 to 2.0 Times your bodyweight. We supply a greater need for Muscle retention and build when losing weight as we are usually in a calorie surplus anyway.

In athletes the general rule is we will again times our Protein needs by KG in bodyweight to about 1.8 to 2.0. We would sufficiently look to build muscle by using these percentages for the athlete. We must also realise most people are only capable of absorbing 25 grams of Protein in one sitting the rest is pretty surplus to muscle replenishment. 

Power and Strength athletes can consume anything between 1.4 to 1.8 grams of Protein per kilogram of bodyweight for sports participation. We would consider upping the amount of Protein is we looked to develop muscle size (Hypertrophy).


1. William and Devlin 1992 Abstract

2. Tarnopolsky 1998

3. Lemon 1992


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