Protein, one of the 3 macronutrients, isn’t just for lean mass development, maintenance, and recovery! And while protein is not a primary source of energy for fueling performance, it is important for many critical functions including cell growth, repair, and maintenance, acting as enzymes and hormones, helping to maintain fluid and electrolyte balance and acid/base (pH) balance, supporting a strong immune system, transporting and storing key nutrients and supporting nerve function, blood clotting and wound healing. It’s a quite a versatile macronutrient!
So how to you know if you are eating enough protein? While the recommended daily allowance (RDA) of protein is set at 0.8g/kg/day, this recommendation does not reflect the unique needs of athletes. Female athletes should strive to take in a minimum of 2x the RDA or 1.6g/kg/day of protein. This equates to a ~100g of protein for a 140lb athlete.
Research on protein intakes to optimize muscle protein synthesis (MPS) (aka lean mass maintenance and development), suggests that protein intake is best spread throughout the day i.e. ~30g per meal and ~10-20g in snacks. However, it is important to note that protein intakes above these amounts is still useful given its role in many critical functions beyond MPS as noted above.
Want to learn more about protein? Download our free Protein Fact Sheet and schedule a complimentary 15’ consultation to learn more about sports nutrition coaching.
Sources: Please see fact sheet for sources & additional information.
