There is much debate about the amount, type and quality of protein and required for athletes. The amount of protein required to maintain nitrogen balance is approximately 25 g a day. The average American diet though contains more than 100 g of protein a day. The short version of this post is that most people will never have to worry about getting enough protein. The highest demand for protein is during pregnancy and growth. The following table is one recommendation for protein requirements in individuals:
Activity Level ————- Grams of protein per kilogram of body weight
Sedentary —————— 0.8 g/kg
Recreational activity —– 1.0-1.4 g/kg
Resistance training ——- 1.2-1.8 g/kg
Endurance training ——– 1.2-1.4 g/kg
There are side effects from eating excessive amounts of protein. One of these is dehydration, which can be reversed by increasing water intake. Because excess protein is not stored it must be broken down by the body. Proteins are broken down and then excreted by the kidneys, so if an individual takes more protein than their body requires it does add stress to the kidneys to get rid of that excess. Individuals who have kidney disease or liver damage should avoid excessive intake of protein.
Protein can come from multiple sources. Typically people think of red meats, dairy and eggs. However animal proteins are also high in cholesterol and has been shown to increase risks of cancer with increasing consumption. High cholesterol has been linked to heart disease and stroke which are two of the biggest killers in America. Soy protein is also a high-quality source of protein that lacks the risks associated with animal proteins. Other sources of plant proteins include beans, brown rice and nuts. Most plant proteins lack one of the essential amino acids, but when eating a balanced diet of multiple proteins sources individuals can obtain all of the essential amino acids that they need.
