Protein Needs for Athletes

Protein is an essential nutrient. It has a wide variety of physiological functions that are essential to optimal physical performance. Protein forms the structural basis of muscle tissue, is the major component of most enzymes in the muscle and can serve as a source of energy for muscular contraction.

Protein needs are based on the athlete’s weight not on the total amount of calories consumed. You need enough protein to maintain lean body mass and for muscular growth. To determine your protein needs follow the formula below.

Animal foods in the mil and meat groups generally have substantial amounts of high-quality protein. Legumes, such as beans, peas, and lentils, are relatively good sources of protein.

Formula

Determine your weight in kilograms: Take your body weight in pounds and divide it by 2.2. (Example: Body weight of 165 pounds; divide by 2.2; equals 75 kilograms)

For soccer players you will need about 1.2 – 1.8 grams of protein per kg of body weight per day. Using our example that means 75 kg x 1.2 – 1.8 g of protein/kg body weight = 90-135 grams of protein per day.

Sample Eating Plan

For a 165 pound player to meet protein needs (90-135 grams per day):

4 ounce chicken breast 28 grams
2 tablespoons of peanut butter 7 grams
½ cup of tuna fish 14 grams
2-8 ounce glasses of 1% milk 16 grams
1-8 ounce container of yogurt 8 grams
1 ¼ cup frozen yogurt 16 grams
2 slices of bread 4 grams
1 cup pasta 4 grams

Total: 97 grams of protein