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Nutrition and Sports

Sedentary people and recreational athletes have similar protein requirements, about .8 to 1 gram of protein per kilogram of body mass. These needs are easily met by a balanced diet containing about 56 grams of protein for a 70 kg (150 pound) man or 46 grams of protein for a 60 kg (130 pound) woman.

People who exercise at greater intensity and especially athletes whose activity grows muscle bulk, have significantly higher protein requirements. According to Clinical Sports Nutrition, active athletes playing power sports (such as football), those engaged in muscle-development training, and elite endurance athletes, all require approximately 1.6 grams of protein per day per kilogram of body weight, roughly double that of a sedentary persons. Older athletes seeking primarily to maintain developed muscle mass require 1 to 1.2 g/day/kg.