Protein and Your Diet | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Protein and Your Diet

September 2, 2010

Must See Nutrition Videos

A critical misconception is the belief that you need a protein supplement to meet your daily nutritional requirements. Some athletes are drinking three or four protein shakes a day, while already consuming a protein-heavy diet. This stems from the mistaken idea that the more protein you take in, the more muscle you build. Athletes should strive to meet their protein needs with their diet, using protein supplements only if a deficiency exists.

Recommended protein consumption is .8 to 1.5 grams per kilogram of bodyweight per day. One kilogram is equal to 2.2 pounds, so a 200-pound guy weighs about 91 kg. Thus, he needs between 73 and 137 grams of protein per day, which is less than half of what some people take in.

Consuming more than the recommended amount of protein has consequences. If protein intake outweighs carb intake, the body begins to use the protein as a fuel source,  producing ketones, which are toxic to the body. The kidneys have to work extra hard to eliminate the ketones, causing unneeded strain on organs, dehydration and even bad breath.

When considering supplementing your diet with protein, educate yourself on your dietary needs. Leading sports authorities recommended drinking one shake a day, about a half-hour following a workout.

To learn more about the best kinds of protein, check out STACK's exclusive content on the best protein sources.

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

The 6 Most Promising Weight-Loss Supplements

The Best Post-Workout Supplements and Nutrition

Soy vs. Whey Protein

The Powerful Health Benefits of Turmeric

4 Creatine Myths Exposed

3 Tips on Choosing the Best Post-Workout Creatine

4 Best Supplements for Football Players

Blueberry Supplements: Better Than Actual Blueberries?

Why You Can't Ignore Pre- and Post-Workout Nutrition

Why You Need Vitamin D in Your Diet

Powder Hour: Is It Time to Add Protein Powder to Your Diet?

Use Sodium Bicarbonate to Get More Out of Creatine

2 Safe Pre-Workout Supplements

What's Missing From the Female Athlete's Diet, Part 2: Iron

How to Select a Healthy Protein Bar

ZMA: Is This Mysterious Supplement Right for You?

Are Pre-Workout Supplements Right For You?

6 Supplements That Power Quality Workouts

Demystifying Popular Smoothie Boosters

Should I Take Creatine?

The One Thing You Need to Do to Build Muscle

Make Sure You're Getting Enough Calcium

Iodine: An Overlooked Essential Mineral for Female Athletes

Creatine Supplements: Benefits, Concerns, Types and Dosage

Workout Supplements: Do You Really Need Them?

Should You Be Taking BCAAs?

Ask the Experts: Is Caffeine Safe for Athletes?

The 5 Essential Sports Supplements

3 Reasons Why You Should Take a Fish Oil Supplement

Why Creatine Is the Best Sports Supplement

7 Fiber Supplements: More Than Just For Weight Loss

4 Muscle-Building Supplements That Don't Work

The Best Time to Consume Creatine

5 Rules You Must Know Before Taking a Fish Oil Supplement

HGH Use Among Teens on the Rise, According to Survey

7 Rules That Would End PED Use in Baseball Immediately

DHEA Supplements: Should You Take Them?

This Just In: Boost Your Workout With Peppermint

Can Baking Soda Improve Your Training Gains?

Do Athletes Need Zinc Supplements?

Fuel for Thought: Gels, Bloks and Beans

The Truth About Muscle-Enhancing Supplements

L.A. Galaxy's Safe Supplementation for Soccer Players

The Positive Side Effects of Creatine (Besides Building Muscle)

7 Sketchy Marketing Phrases Used By Supplement Companies

3 Supplements to Boost On-Ice Performance