How Much Protein Do I need as a Developing Athlete?
How Much Protein Do I Need as a Developing Athlete?
Many athletes today are concerned about how much protein they should ingest each day. Lack of adequate protein and protein from fatty sources can certainly impede muscular development and hinder recovery. The recommended daily allowance of protein in the sedentary adult is about .4 grams of protein per lb of body weight. However for the developing athlete, hard training athlete, or athlete trying to gain weight he or she should strive to achieve around .9 grams of protein per pound of body weight. Let’s look at an example of a “good” day in dietary life of high school sophomore that weighs 150 lbs. Do you think with the diet below he is getting enough protein?
Example – 150 lb high school sophomore
§ Breakfast – Bowl of Fiber 1 and cup of skim milk
§ Snack – Banana
§ Lunch – Turkey Sandwich, Baked Lays, Water
§ Snack – Protein Bar
§ Dinner – Chicken Breast, Broccoli, Rice, Water and Piece of Cake
Many people would think this is better than most young athletes eat but look at the protein amounts below and you will see that he/she falls a little short
Example – 150 lb high school sophomore
§ Breakfast – Bowl of Fiber One and cup of skim milk (13 grams)
§ Snack – Banana (1 gram)
§ Lunch – Turkey Sandwich, Baked Lays, Water (16 grams + 3 grams – (Total 19 grams)
§ Snack – Protein Bar (20 grams)
§ Dinner – 2 Chicken Breasts 27g, Broccoli 5g, Rice, Water and Piece of Cake 2.5g (Total 61.5 grams)
Total: 114.5 grams
Needed – 135 grams (.9 g per lb of body weight)
To increase this protein slightly you could add some eggs or egg whites in the morning, add some peanut butter with the banana, some vegetables or beans during lunch, or have a protein source after practice.
Just being aware of how much protein you need, will help you develop more strength and recover quicker between games and practices. The key is to plan ahead.
**Remember to:
1) Always plan ahead for what you are going to eat
2) Obtain adequate amounts of protein
3) Work on your flexibility and
4) Supplement your diet with a fish oil and multivitamin
Let me know if I can help. Email me architectsports@gmail.com
Alan Tyson
Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist