What should be the intake of fitness protein

The daily protein intake of fitness enthusiasts should be adjusted according to their weight and exercise intensity. It is generally recommended to consume 1.2-2.2 grams of protein per kilogram of body weight. The main influencing factors include training objectives, exercise type, body metabolic rate, digestive and absorptive capacity, and specific physiological stages.

1. Training Objective

The muscle building population requires higher protein to support muscle synthesis, and it is recommended to consume 1.6-2.2 grams per kilogram of body weight; During the weight loss period, it is necessary to maintain an appropriate amount of protein to prevent muscle loss. 1.2-1.8 grams per kilogram of body weight is sufficient. Muscle fiber repair after high-intensity strength training requires sufficient protein, while endurance trainers need to pay attention to the balance between sustained energy supply and protein supplementation.

2. Exercise type

Strength trainers should focus on continuous supply of high-quality protein, such as supplementing whey protein within 30 minutes after training; Endurance athletes need to balance the ratio of carbohydrates and proteins, and supplementing with a 3:1 mixture of carbohydrates and proteins after long-term aerobic exercise is more beneficial for recovery. Athletes in explosive events should pay attention to the proportion of branched chain amino acid supplementation.

3. Body Metabolism

Individuals with a high basal metabolic rate can increase their protein intake appropriately, while those with large muscle mass have a relatively lower requirement per kilogram of body weight. Middle aged and elderly fitness enthusiasts need to increase their intake by 10-15% due to a decrease in absorption rate, while teenagers need to ensure at least 1.5 grams per kilogram of body weight during their developmental period. Individuals with thyroid dysfunction should undergo adjustments under the guidance of a doctor.

4. Digestion and absorption

Lactose intolerant individuals are recommended to choose isolated whey protein or plant protein. For those with weak gastrointestinal function, it is advisable to use a small amount of multiple supplements. There are individual differences in protein absorption efficiency, and the intake can be adjusted by observing the recovery speed and muscle growth after training. Chronic kidney disease patients need to strictly control the total amount of protein.

5. In special stages [SEP], the luteal phase of a woman's physiological cycle can increase protein intake by 10%. Pregnant fitness enthusiasts should supplement their protein intake under the guidance of an obstetrician. During the trauma recovery period or postoperative rehabilitation stage, more than 2 grams of protein are required per kilogram of body weight. Vegetarian fitness enthusiasts should pay attention to the complementary combination of various plant proteins and supplement essential amino acids if necessary.

Fitness enthusiasts should obtain most of their protein through natural foods, preferably high biological value ingredients such as eggs, fish, lean meat, etc. Protein powder should be used as a supplement rather than a staple food. It is recommended to allocate the total daily protein intake to 3-5 meals and promptly supplement with fast absorbing protein after training. Long term high protein diets require regular kidney function testing and daily attention to increasing water intake to promote the elimination of metabolic waste. Adjust the protein intake plan every 2-3 months based on changes in body composition to avoid long-term excessive intake that could burden the liver and kidneys. Special health conditions or professional athletes should develop personalized plans under the guidance of nutritionists.