PROTEIN - A FUEL

The major rule of protein for athletes is to repair and build muscle mass. It can also be used as an fuel,although the contribution to energy production is generally small, contributing between 5% and 10% of total energy needs. As you know energy is obtained from the breakdown of dietary and tissue protein to amino acids, which are then converted to glucose. The contribution of protein to total energy increases with the duration of exercises and with depletion of carbohydrate stores. The protein requirements of the endurance athlete,therefore, are considerably higher than those for the sedentary individual. The recommended daily intake (RDI) of protein for a sedentary person is 0.8g/kg per day, meanwhile for a endurance athlete are approximately 1.2-1.7g/kg per day, with the higher levels required by athletes undertaking strenuous training. A 60kg endurance athlete in heavy training would, therefore require about 96 gram of protein a day. The combination of appropriate resistance training and adequate protein intake is essential to achieve muscle hypertrophy. It is important that the athlete also has an adequate carbohydrate and overall energy intake. Athletes on low energy diets, those with multiple daily training sessions and those on very high carbo diets may also be risk of inadequate protein.