Protein plays a vital role in everyone’s life. It is an essential building block for the body. But if you’re an athlete, the requirement for protein intake could turn different.

The Requirement – And Maths

An average person (male or female) requires 0.8 grams of protein for each kilogram they weigh. So, if a person weighs 100 Kg, they need 80 grams of protein. That is the average intake requirement.

Now, for the athletes, the requirement grows. An athlete needs between 1.2 grams to 2 grams of protein per kilogram of body weight. This is because they need more energy, and their body undergoes more stress.

Therefore, their muscles and body would use protein as a source of energy and also to repair themselves. And while most athletes look thin, they have muscle power for their performance.

So, to have apt power, they need muscles, and for muscles, they need protein. Let’s not forget that amino acids are necessary for everything, from joints to bodily functions.

The Intensity Of Training – Does It Matter?

It doesn’t matter how frequently you train. Even if you train for three days a week, it is pivotal to take protein. Even on your off-days, or rest days, you should aim to fulfil your daily protein intake. You need to at least hit the 0.8-gram requirement if you can.

Whether you’re a full-time athlete, a recreational athlete or someone looking to stay fit, the intensity of training doesn’t matter. You need just to make sure that you are taking protein abundantly.

Of course, if you go overboard and consume more protein than your body requires, there aren’t any drawbacks. In case of protein, you could say the more you consume, the better your results can be.

The Sources You Can Rely On

As an athlete, it all comes down to your dietary preferences. There are different kinds of diets, like

  • Paleo diets
  • Vegan Diet
  • Vegetarian Diets
  • Omnivorous Diet

Accordingly, your protein sources may vary. For example, a vegan diet eliminates not only meat but also dairy products. Meanwhile, a vegetarian diet doesn’t mind dairy products.

The best source of protein is dairy and meat products. They contain all the 9 essential amino acids your body can’t produce. However, if you’re relying on a vegan diet, you might need vegetarian sources that have multiple amino acid profiles. So it becomes a little challenging.

The Need For Supplementation

When you can’t meet your protein requirements naturally, you must turn to supplements. Whey protein is the leading source of protein from supplements. However, a vegan athlete might have a problem with that. For them, new sources like plant protein and vegan protein are introduced. However, remember that supplements don’t have meal replacement add-ons. For instance, muscle nation protein powder should still be taken with proper meals.

Most supplement-based proteins lack vitamins, minerals and other essential components for the body. So, it would be silly to rely entirely on them. Apart from protein, you need proper greens in your diet to make up for the lost components.