Daily protein needs is one of the most disagreed upon topics in sports nutrition. Many athletes say large amounts of protein can hinder performance and can be stored as fat, lead to kidney strain, electrolyte loss, and fatigue. Generally sports nutritionists recommend 1.7-2.o grams per kg of body weight. Yet this number can get as high as 6-8 for bodybuilders who report no decrease in performance or increase in health risks. As a rule of thumb to be safe, the more protein you do consume, you should increase your water intake. We feel 1-2 grams per pound of bodyweight is a good area to start for athletes targeting lean muscle mass gains. 0.8 grams per pound should be the minimum for competitive athletes.
For our 200lbs. athlete, this equates to a minimum of 160 grams (0.8) and could be as high as 400 grams (2). Remember in order to decrease the risk of fat gains, adjust your overall calories to maintain your daily needs. If you do add more protein, you must decrease carbohydrates or fats.
