Athletes need more protein than a sedentary person. That’s a fact. But how much do you really need and are/can you get it from food sources? Protein is a must in an athlete’s diet because it will help you maintain your muscle mass, repair and aids in regrowth. But what kind of protein is best? Shouldn’t we attempt to get it from food sources before supplementing with a protein powder? Also, if we are going to supplement with a protein powder which kinds are better than others? It is my impression that whey protein isolate and soy protein are two of the best sources. Is there any merit to a protein powder specifically for women? These are questions I am asking myself as well as you.
Research seems to be pretty consistent in the calculation of 1.2 to 1.4 grams of protein per kilogram of body weight. (Source) Although on Hammer Nutrition site, their calculations are based on the types of training you are doing and the protein is much higher during intense in season workouts than on off season workouts. For a 140 pound person who is seriously training for a marathon should take 108-116 grams of protein per day (no differentiation in man or woman).
Daily Protein Intake Chart (Taken from Hammer Nutrition)
How much protein do endurance athletes need? Numerous studies have demonstrated that endurance athletes in heavy training need more protein than recreational athletes do. This chart gives you a good reference as to how much protein you should consider consuming daily from all sources, diet and supplemental protein powders. More information can be found in “The Endurance Athlete’s Guide To Success” and in the Free Knowledge section of this website.
| lbs | aprx. kg | Off season and/or light workouts* | In-season and/or long workouts* |
| 100-110 | 45-50 | 64-70g | 77-85g |
| 120-130 | 54-59 | 76-83g | 93-100g |
| 140-150 | 63-98 | 89-95g | 108-116g |
| 160-170 | 72-77 | 102-108g | 124-131g |
| 180-190 | 81-86 | 115-121g | 139-147g |
| 200-210 | 91-95 | 127-134g | 155-162g |
| 220-230 | 100-104 | 140-146g | 170-178g |
| 240-250 | 109-113 | 153-159g | 185-193g |
*All measurements shown in grams needed per day
Sample Diet (grams of protein have been approximated based on this website)
Kashi cereal (5 grams)+ 1 scoop of Vanilla Whey Protein (18 grams of protein in the Whey)
1 scoop of Vanilla Whey in Soy Milk Smoothie (6grams of protein) (18 grams of Whey protein)
4 ounces of grilled fish (15 -20 grams ?)
1 TBS of Natural Peanut Butter (9 grams of protein?)
2 Ground Turkey Meatballs (approximately 25 grams)
For a total of 96 grams of protein (approx)
To sum up, there is so much data out there on protein for athletes that my head spins. I think the bottom line is to look at your level of exercise, intensity, long term goals and to get as much as you can from food sources, then, make a wise decision on which product to use as a supplement.
Athletes, please feel free to comment, because I don’t have all the answers- Only more questions!!
7 responses so far ↓
1 Bobbi // Aug 31, 2008 at 4:45 pm
Yes I think that getting protein in your diet is so important as an athlete and as a women. I struggle so much in trying to help my hubby eat more protein in his diet and less CARBS…maybe I should try and sneak it in with powder…hmmm
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2 Linda // Aug 31, 2008 at 5:27 pm
I have subscribed to eating 1.5 grams of protein per pound of bodyweight since I’ve embarked on this fitness journey. It has worked great for me & my clients as well. I eat quality protein, ‘good’ carbs and also good ‘fats’. I lost weight and inches and maintain nice muscle. Just have to remember to follow good ‘quality’ in your diet–makes such a big difference. Great post!
3 Fit Mommy // Aug 31, 2008 at 6:21 pm
Ok, great, so that is the formula to go by. 1.5 grams per pound of body weight. I need more!! Way more.
4 Running Knitter // Aug 31, 2008 at 11:33 pm
Thanks for posting this. I’m always looking for more info on protein.
Running Knitters last blog post..Adapt. Improvise. Overcome.
5 Lance // Sep 1, 2008 at 2:27 am
I do believe in supplementing with a whey protein. I typically do this both before and after any strength training I do. Otherwise, I just try to get enough lean meats to get a good amount of protein. My wife has recently been making fruit smoothies in the morning, and supplementing them with whey protein.
I tend to think, that, if anything, we’re not getting enough protein – so a little extra supplementation is a good thing. But, of course, that does depend upon your diet.
Lances last blog post..Sunday Thought For The Day
6 FitMom // Sep 1, 2008 at 3:31 am
Yes, Lance, I think you’re right as well. But, I’m assuming that your family is super active so maybe an extra serving of cold salmon or chicken as a snack might be a good choice.
FitMoms last blog post..Athletes, how much protein are you getting?
7 Whey protein in your yogurt? Have you tried? // Mar 11, 2009 at 4:41 am
[...] answer my third question, I am going to refer you to an old post I wrote about this subject (link). Bottom line is 1.4-1.7 grams of protein of body weight per day. (I need apprx 86 grams of [...]
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