By Dr. Izzo Lorenzo
The amount of protein to be taken is calculated in relation to the subject's body weight and it is considered that in an average adult individual the protein requirement is 0.7-1 g / Kg pc (one gram of protein per kilo of normal body weight or ideal); in the child or in the athlete who performs workouts with high muscular effort, the requirement grows up to 1.4-2 g / kg pc
In muscular work the amino acids (AA) that are used are in particular the branched: leucine, isoleucine and valine, with an energy contribution from proteins equal to about 5-10%. Protein supplementation with branched amino acids (BCAAs) is often used by athletes during intense training programs both to promote an increase in muscle mass and for energy purposes. However, strong doubts persist on the real effectiveness of BCAAs as well as on their absolute harmlessness at high doses for prolonged periods of time.
When calculating the total energy, he must follow the calculation of the protein intake, in general the nutritional recommendations advise consuming one gram of protein per kilogram of body weight in the adult in good health and performing a physical activity normal. The same procedure is used in the athlete's diet.
After calculating the total energy share, it is necessary to evaluate the protein requirement which in this case depends on the athlete's anthropometric characteristics and his training program.
Athletes who perform an effective workout that implies a greater athletic commitment have an increased protein requirement, as do those athletes who need to increase their muscular endowment or who practice sports where it is important for the result. These athletes have a proportionately higher protein requirement also in view of the greater proportion of muscle protein wear specifically associated with sports.
The protein content necessary for an athlete is not less than 1 g / kg pc up to a maximum of 2 g / kg pc for the most intense training periods, also because higher quotas are not effective for modifying muscle mass.
On average it is recommended in athletes to give protein intake of 1.5-1.8 g / Kg pc; higher values were ineffective for the purpose of increasing muscle mass.
Protein contributions thus conceived usually fall within the limits of 10-15% of the ETG (total daily energy) . The protein ration must be adequately distributed between animal and plant proteins (60% and 40%) with a preponderance of animal proteins for biological value and in particular for the content of heme iron.
