As a pretty high level bike racer I'm always interested to hear what folks have to say about pre and post-race diets. It's obvious we all need carbs for energy, but protein is just as, if not more, important, especially post-exercise. So the other day I came across a good that went back to the basics. That is, understanding what protein is, why the body needs it and what the best sources of protein are. I just thought I would share it and hear what folks have to say. Obviously everyone's requirements will vary a bit, especially if you exercise a lot. A link to the article is
Sport How much protein do we need to be healthy?
- Thread starter SpinFast
- Start date
Sport Fitness
I agree that anyone who is very active will have different requirements, whether it's protein or carbs or whatever. That being said I think a lot of people get caught up in all the hoopla about finding that perfect diet; sometimes it's just good to understand the basics and go from there
The recommended intake of protein in the diet for the general population is 0.8g per kg of body weight per day.
For people involved in regular resistance training for muscle growth or endurance exercise, some evidence suggests increasing protein intake by 50-100% - that is 1.2-1.7 grams of protein per kilogram of body weight per day.
Its important to make sure that the protein is of the right type as well I.e. you need to eat complete proteins (from animal produce) or the right mix of incomplete proteins (from non animal sources) if your diet is vegetarian.
More info on how to get the right mix of amino acids (the building blocks of protein) from a vegetarian diet can be found here:
For people involved in regular resistance training for muscle growth or endurance exercise, some evidence suggests increasing protein intake by 50-100% - that is 1.2-1.7 grams of protein per kilogram of body weight per day.
Its important to make sure that the protein is of the right type as well I.e. you need to eat complete proteins (from animal produce) or the right mix of incomplete proteins (from non animal sources) if your diet is vegetarian.
More info on how to get the right mix of amino acids (the building blocks of protein) from a vegetarian diet can be found here:
These days there is so much fad diet bombardment that it is difficult to tell which ones will work and which ones are . Just because a diet claims that you will lose a ton of weight within the first week does not mean that it will be good for you. In fact, it probably means the opposite and will actually be detrimental to your overall health.
