Protein in the diet: how to calculate your protein intake for active sports and fitness?

Physical activity significantly increases the body's need for building materials. During strength or intensive cardio workouts, muscle fibers receive micro-damages, for the successful recovery and growth of which the body needs additional protein. If you neglect this rule, instead of progress, you can get chronic fatigue and the destruction of muscle tissue.

Basic recommendations for sedentary people will not work here. Athletes and fitness enthusiasts need from 1.6 to 2.2 grams of protein per kilogram of body weight daily. The exact value depends on your goals: preserving muscle during weight loss requires more protein, while building muscle mass in a calorie surplus may require a smaller yet quality amount.

It is important to understand that the body cannot absorb too much protein in a single meal with maximum benefit for the muscles. Therefore, your daily intake must be properly divided into four or five portions throughout the day. This approach guarantees a constant flow of amino acids into the blood and maintains the optimal rate of muscle protein synthesis.

To effectively implement your sports protein norm into your menu, use this algorithm:

You should not sharply increase the amount of protein in your diet on the very first day of workouts. Increase its proportion gradually, while simultaneously increasing the amount of pure water throughout the day to help your kidneys cope with the load and avoid stomach discomfort.