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Common supplements to help athletes recover from exercising include protein and amino acid supplements. The main use for athletes to take dietary proteins are enhance muscle repair and growth. [19] The intake of protein is a part of the nutrient requirements for the normal athlete and is an important component of exercise training.
Here’s why protein is essential for senior athletes for recovery and to maintain muscle mass. ... With the loss of muscle mass and strength due to low protein intake, athletes may also ...
Therefore, a slight increase in protein intake may be beneficial to endurance athletes by replacing the protein lost in energy expenditure and protein lost in repairing muscles. One review concluded that endurance athletes may increase daily protein intake to a maximum of 1.2–1.4 g per kg body weight. [19]
So you're trying to bulk up.How can boosting your protein intake boost your gym gains?. The Recommended Dietary Allowance (RDA) for protein is currently 0.36 grams of protein per pound, or about ...
It concludes: “[It is] a relatively simple and elegant solution to consume protein at a target intake of 0.4g/kg (of body weight) per meal across a minimum of four meals in order to reach a ...
A study carried out by American College of Sports Medicine (2002) put the recommended daily protein intake for athletes at 1.2–1.8 g per kilogram of body weight. [ 28 ] [ 29 ] [ 30 ] Conversely, Di Pasquale (2008), citing recent studies, recommends a minimum protein intake of 2.2 g/kg "for anyone involved in competitive or intense ...