in the kitchen by BRANDI GIVENS
in the kitchen by BRANDI GIVENS
RD, CPT
POWER YOUR GAME WITH PROTEIN
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When it comes to an athletic mindset, there may be no macronutrient more prominent than protein. Protein is fundamental for an inconceivable number of actions in the body including:
• Transporting nutrients to fuel your game.
• Repairing daily wear on all muscles, including the heart.
• Immune system function to keep you on the court.
• Fluid balance to keep you hydrated.
• Body structure including strong bones.
• Creating enzymes that boost digestion, energy production, and muscle contracting.
• Building stronger muscles, so you can hit overheads that don’ t come back.
How Much is Enough or Too Much?
This is a controversial question because we learn more about protein every day. The common recommendation of. 8 grams of protein per kilogram of body weight is the bare minimum for a sedentary person. If you’ re physically active, older, or want to build muscle mass, you’ ll need more. Depending on your activity level and your age, this can range from 1 to 2 grams / kg of body weight. This means that a person who weighs 68 kg( 150 lbs) may need 68-136 grams.
About 2 grams of protein / kg of body weight is currently the cutoff for most people for many reasons. First, if you’ re eating that much protein, you may not have an appetite for other nutritious foods like fruits and vegetables. Next, when your body gets more protein than it needs for building muscle, repairs or energy, it will convert the excess to body fat. Finally, too much protein may be hard on your kidneys, especially if you have kidney disease.
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