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Protein Needs
Protein needs for athletes vary depending upon their body weight and the frequency, intensity, duration and types of their activities. Adequate daily protein intake is essential for muscle and tissue repair, muscle growth, and regulation of metabolism. Most athletes eat enough protein and some even eat more than they need, believing it will help increase their muscle mass. Protein intake in excess of daily need is either used for energy when carbohydrate and calorie intake is low or the extra protein is stored as fat. A gram of protein contains 4 calories.
Activity Level
Sedentary
Recreat iona l endurance*
Recreat iona l resistance (strength training)
Mode rate intensity endurance**
Elite fe male endu rance ath letes
Elite male endurance athletes
Resistance (strength ) training athletes (consistent training, mid-season, for m aintenance of m uscle mass )
Cross -training o r intermi ttent, high-intensity t rai ni ng ath letes (basketball, soccer, hockey )
Resistance (strength ) trained athletes (early training and/o r promotion of musc le mass g rowth)
*4-5 times/week for 30 min at <55% VO2 max; **4-5 times/week for 40-60 minutes Adapted from: Tarnapolsky 1999, Lemon 2000.
0.63 - 0.77
0.68 0.81
Issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, James A. Christenson, Director, Cooperative Extension, College of Agriculture & Life Sciences, The University of Arizona. The University of Arizona is an equal opportunity, afrmative action institution. The University does not discriminate on the basis of race, color, religion, sex, national origin, age, disability, veteran status, or sexual orientation in its programs and activities.
This is an example of how a male endurance athlete who weighs 150 pounds can meet his protein needs or 81 grams per day using the Sports Food Swap.
Example
Activity Level Moderate Intensity Endurance Athlete Protein Needs (grams) 0.54 X X Body weight (pound) 150 = =
Recommended Daily Protein Needs (grams )
81
WORKSPACE Calculate your protein needs Fill in your activity level, the corresponding protein requirement for this activity level, and your own weight (in pounds) in the blank and calculate your protein needs. Your Activity Level Protein Needs (grams) Your Body weight (pounds)
Recommended Daily Protein Needs (grams )
X X
= =
Serving Si ze
1 oz o r _ cup
Gram s of Protein
x
x
x
x
x
8
3
4
2
5
=
=
=
=
=
24
6
0
16
35
2
0
8
7
0 1 0
x x x
3 1 2
Total
= = =
=
0 1 0
82
Use the WORKSPACE to choose how many servings from each of the Food Types you can eat to meet your daily protein requirements. Vegetarians, or those on special diets, may not include all the food types. Your WORKSPACE Plan your food choices to meet your protein needs
Grams of protein per serv ing
Numb er of Servings Per Day
Grams of Protein
Food Type
Grains & Starchy Vegetables
Vegetables
Fruits
Milk Products
Meats & Meat Alternatives
Fats & Sweets Fats Nuts & Seeds Sugars
Serving Size
1 oz or _ cup
x
x
x
x
x
=
=
=
=
=
_ up (cooked)
_ cup (cooked), 1 cup raw
1 fruit or _ cup
1 cup
1 oz
2
0
8
7
0 1 0
x x x
Total
= = =
=
3
02/2006
AZ1388 THE UNIVERSITY OF ARIZONA COLLEGE OF AGRICULTURE AND LIFE SCIENCES TUCSON, ARIZONA 85721
LINDA HOUTKOOPER
cals.arizona.edu/pubs/health/az1388.pdf
Any products, services, or organizations that are mentioned, shown, or indirectly implied in this publication do not imply endorsement by The University of Arizona.