Demand for protein in active persons

1. The need for protein

2. Protein breakdown is a marker of muscle mass synthesis

3. Recommendations for protein during recovery

1. The need for protein

Current scientific evidence suggests that protein intake of 1.2 to 2 g/kg of body weight per day supports the body's adaptation and reconstruction. The introduction of higher doses may be beneficial during reduced energy intake during the reduction period. Protein portions should be carefully planned in the diet.

2. Protein breakdown is a marker of muscle mass synthesis

Laboratory studies have shown that MPS is optimized for the intake of a protein with a high biological value providing approximately 10 g of exogenous amino acids. Such a dose should be administered at an early stage of regeneration, i. e. 02 hours post-activity. An example dosage should be 0.250, 3 g/kg or 1525 g of protein for a physically active person with standard body composition parameters.

3. Recommendations for protein during recovery

Physical injuries are an inevitable part of the life of physically active people. Depending on their degree, insufficient protein intake can contribute to reduced exercise frequency or temporary limitation of physical activity. More severe can cause limb impairment. Recent studies suggest that half of the total number of injuries is considered severe and involves the exclusion of exercise for several weeks. Insufficient protein consumption makes wound healing difficult and increases inflammation. Given that muscle loss is associated with reduced access to myopharyngeal protein through the synaptic process, and medical processes can lead to a significant decrease in body weight from 3 to 40 pounds per day. This study suggests that the amount of protein consumed during a diet should be significantly reduced by weight loss.