End Zone Athletics

HOW MUCH PROTEIN DO I NEED? 

An excerpt from our Performance Nutrition 101 booklet by Dr. Susan Kleiner...

Inside your body a marvelous process of self-repair takes place, day in and day out, and it all has to do with protein, the nutrient responsible for building and maintaining body tissues. Unlike carbohydrates and fats, which are primarily responsible for energy, only protein has the building blocks for new cells and tissues.           

Proteins are present everywhere in the body—in muscle, bones, connective tissue, blood vessels, blood cells, skin, hair, and fingernails. These proteins are constantly being lost or broken down due to normal, physiological wear and tear, and must be replaced. For example, about one-half of the total protein in muscle tissue is broken down and replaced every 150 days. 

Protein, therefore, is absolutely necessary for the maintenance, replacement, and growth of body tissue. But protein has other uses, too. The body uses protein to regulate hormone secretion, maintain the body's water balance, protect against disease, transport nutrients in and out of cells, carry oxygen, and regulate blood clotting. 

Protein is the basic building material for muscle tissue, and in the diet of a strength-trainer, is required in higher amounts. Athletes involved in heavy resistance exercise or prolonged endurance events may require 1.5-2.0 g/kg/day (0.68-0.9 g/lb/day).  This amount is relatively easy to eat, considering that 3 ounces of fish or chicken, or 1/2 cup of tofu, or 1/2 cup of garbanzo beans contain 20-24 grams of protein. Your total protein intake should make up about 15-20% of your total calories