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When beginning endurance training, nitrogen balance may be negative for the first two weeks, and protein requirements may be higher in the first week of strength training to support new muscle growth. After one to two weeks of training, however, typically the body adapts and the protein utilization decreases. In general, adequate calorie and carbohydrate intake reduces the need for amino acid oxidation for energy and spares dietary protein and muscle tissue. Protein sparing is based on the concept that if adequate energy is consumed from carbohydrate and fat then dietary protein is available for protein-unique functions (ie, protein synthesis [tissue, hormones, neurotransmitters, enzymes, etc]). To protect muscle protein, consider counseling athletes to temporarily increase protein intake when starting a new training program or entering a new training phase.2
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The mixture of proteins in the American diet averages about 8% leucine. The range of protein thought to stimulate muscle protein synthesis after a meal is about 2.5 to 3.5 g.7 Dairy products, beef, poultry, seafood, pork, peanuts, beans, lentils, and soybeans are among the foods richest in leucine.8
What about the recreational athlete, otherwise known as the weekend warrior? “The research shows that most people would benefit from added protein, from increased satiety to increased muscle synthesis,” Mohr says. “People generally consume only around 15% to 16% of total calories as protein, so there’s certainly room to increase protein intake.” Some have suggested that recreational athletes should aim for daily intakes closer to 1.1 to 1.4 g/kg of body weight per day, 38% to 75% greater than the current RDA.2 Endurance athletes, such as marathon runners, should be in the range of 1.2 to 2 g/kg of body weight, and strength athletes, such as weight lifters, should be in the range of 1.4 to 2 g/kg of body weight.2
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