Protein demand in active people

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

Protein portions should be carefully planned in the menu Provide an appropriate portion of protein at specific intervals. The changes introduced require a higher protein intake. Current scientific evidence suggests that protein consumption of 1.2 to 2 g/kg of body weight per day promotes the body's adaptation and rebuilding. Protein intake should be dependent on periodic training and take into account a change in training schedule, e.g. sessions involving higher frequency and intensity or a new training point.

2. Protein breakdown is a marker of muscle mass synthesis

The sample dose should be 0.250, 3 g/kg, or 1525 g of protein for a physically active person with standard body composition parameters. This amount provides about 3 g of leucine in the serving, which is the optimal amount for stimulating muscle protein synthesis. Laboratory studies have shown that MPS is optimized for a high biological value protein providing about 10 g of amino acids.

3. Recommendations for protein during recovery

In addition, a reduction in energy needs affects reduced protein intake. A drastic decrease in intake can cause negative nitrogen balance. This amount is required to maintain muscle mass during exercise. Physical injuries are not necessarily a part of the physical life of active people. Recent studies suggest that half of the total number of injuries is expected to occur after a few weeks of exercise and involvement in exercise. Given that weight loss can be linked to muscle weight loss or weight loss during exercise, proteins should be reduced significantly by 0.0 to 0.4 kg per day.