Protein in Athletes’ Diet: Understanding Daily Protein Needs

Importance of Protein for Young Athletes

For young athletes, a high protein diet is crucial for optimal growth and development. Adequate protein intake, both in quantity and quality, is essential for the effective growth and development of the body.

Protein Needs After Growth Period

Once the body’s growth phase is complete, dietary protein becomes vital for the repair and renewal of cells and tissues. Protein makes up about 45% of the body’s dry weight.

Protein Requirements for Different Sports:

• General Requirement: Athletes generally need 2.0‒2.5 grams of protein per kilogram of body weight per day.
• For Gymnastics, Acrobatics, Fencing, Long-Distance Running, Swimming, Rowing, and Team Sports: The requirement is between 2.0 to 2.3 grams per kilogram of body weight per day.
• For Athletic Throws, Sprints, Middle and Long-Distance Running, Jumping, Weightlifting, Boxing, and Wrestling: The requirement is between 2.3 to 2.5 grams per kilogram of body weight per day.
• For Marathon Running and Multi-day Cycling Races: Protein needs can increase to 3.0‒3.3 grams per kilogram of body weight per day.

Energy and Amino Acid Composition

This increased protein requirement also means an increase in the overall energy needs of the body. To maintain a proper amino acid balance, it’s recommended that at least 58.4-60.0% of proteins for qualified athletes, and at least 70% for young athletes, should be of animal origin. Of these, 40% should come from meat, fish, eggs, and 30% from milk and dairy products.

Importance of Protein Source

To ensure a balanced amino acid profile, it’s recommended that qualified athletes get at least 58.4‒60.0% of their proteins from animal sources, and young athletes should have at least 70% animal-based proteins. Of these, 40% should come from meat, fish, and eggs, and 30% from milk and dairy products.

Consequences of Protein Deficiency

If an athlete’s diet includes insufficient protein, a negative nitrogen balance occurs in the body. This leads to increased catabolism and slow recovery after training sessions. Over time, this can result in loss of muscle mass, and decreased strength and endurance.

Conclusion

Protein is a critical component in an athlete’s diet, not just for muscle building but also for recovery and maintaining endurance and strength. The requirements vary based on the type of sport and intensity of training, and the source of protein also plays a significant role in ensuring a well-rounded nutrient intake.