Protein Necessity in Physically Active People

The most recent research findings propose that the ingestion of protein in quantities ranging from 1.2 to 2 g/kg of body weight per day facilitates the body's adaptation and reconstruction. Introducing larger doses could be beneficial during the energy deficiency phase in the weight loss period. Protein portions should be carefully organized in the diet plan – provide the appropriate amount of protein at predetermined intervals. The quantity of protein should be dependent on the periodization of exercises and should take into account modifications in the training plan, such as sessions with increased frequency and intensity or a new training stimulus. Incorporated changes necessitate a greater protein intake. Persons with a prolonged training background, being at a specific fitness level, do not require assistance with substantial amounts of protein.

Scientific studies have shown that the maximization of muscle protein synthesis (MPS) can be achieved by consuming high-biological-value protein, providing around 10 g of exogenous amino acids. Such a dose should be administered during the early recovery phase, that is, 0–2 hours post-physical activity. For an active individual with standard body composition parameters, an example dosage should be 0.25–0.3 g/kg body weight or 15–25 g of protein. In a 2015 study (Morton R. W., McGlory Ch., Phillips S. M.), the authors suggested consuming 0.4 g/kg body weight of protein to stimulate muscle tissue hypertrophy, which provides approximately 3 g of leucine per serving – an optimal amount for stimulating muscle protein synthesis. A meal containing protein should be consumed every 3–4 hours.

Physical injuries are an unavoidable part of life for physically active individuals. Depending on their severity, they can lead to a decrease in exercise frequency or a temporary limitation of physical activity. More severe injuries can result in limb immobilization. Recent studies suggest that around half of the total number of injuries are considered severe and involve exclusion from exercise for several weeks. Insufficient protein intake can make wound healing difficult and increase inflammation. Considering that muscle mass loss is associated with reduced myofibrillar protein synthesis, and medical processes can significantly impact weight loss from 3 to 40 pounds per day, studies suggest that daily protein intake during recovery should be significantly reduced by weight loss. This amount is required to maintain muscle mass during immobilization and should be achieved by consuming meals containing 20-40g of protein every 3-4 hours or 0.4g/kg body weight.