Protein Recommendations

Without getting into the latest hype about protein and the needs for the athlete.  Let’s look at what the experts say.  (IOC = International Olympic Committee)

According to the IOC, “protein plays an important role in the response to exercise.”

  • Recreational and most competitive athletes:   1.0 to 1.2 grams per kg body weight (per IOC).  For example, this equates to about 6 to 7 daily ounces of lean meat, poultry or fish or the equivalent from eggs, beans, nuts or seeds combined with dairy and grain foods
  • When do protein needs increase? resistant-training exercises and endurance athletes need a higher amount per day (per IOC).  This equates to about 1.2 to 1.6 grams per kg body weght (per IOC).
  • What does the average person need each day?  .8 grams per kg body weight

While most people consume more then enough protein, its important to not fall below these recommendations.