{"id":109057,"date":"2024-12-17T13:42:25","date_gmt":"2024-12-17T12:42:25","guid":{"rendered":"https:\/\/www.alpenpower.com\/protein-requirements-in-sport\/"},"modified":"2024-12-17T13:42:26","modified_gmt":"2024-12-17T12:42:26","slug":"protein-requirements-in-sport","status":"publish","type":"post","link":"https:\/\/woo.alpenpower.com\/en\/protein-requirements-in-sport\/","title":{"rendered":"Protein requirements in sport"},"content":{"rendered":"<section  class='av_textblock_section av-l2ikrkw0-d6127a8e43c13359a5f0f73e3c49c3be '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"font-size: 12pt; text-align: center;\"><strong>An article by Birgit Kogler BSc, dietician:<br \/>\nhttps:\/\/www.ernaehrungsberatung-kogler.at\/<br \/>\n<\/strong><\/p>\n<\/div><\/section>\n<div  class='hr av-1r6c6au-412194764255a74fdf4d26009793e56a hr-default  avia-builder-el-1  el_after_av_textblock  el_before_av_heading '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-l27a7o45-4aa89ead34443fe6efab13e030ac836b\">\n#top .av-special-heading.av-l27a7o45-4aa89ead34443fe6efab13e030ac836b{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-l27a7o45-4aa89ead34443fe6efab13e030ac836b .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-l27a7o45-4aa89ead34443fe6efab13e030ac836b .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-l27a7o45-4aa89ead34443fe6efab13e030ac836b av-special-heading-h2 blockquote modern-quote modern-centered  avia-builder-el-2  el_after_av_hr  el_before_av_textblock '><h2 class='av-special-heading-tag '  itemprop=\"headline\"  >Protein requirements in sport<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<section  class='av_textblock_section av-l2773ipp-85d7a1c2d89226a93759c9b3387c42c4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p style=\"text-align: center;\">Did you know that &#8230;<\/p>\n<p style=\"text-align: center;\">&#8230; the protein requirement is 1.3 to 1.8 g protein per kilogram of body weight &#8211;<br \/>\nregardless of the type of sport?<br \/>\n&#8230; it is not your protein shake after training that ensures optimal muscle growth,<br \/>\nbut the total protein intake throughout the day is crucial?<br \/>\n&#8230; protein alone after training is not enough,<br \/>\nbut should be combined with carbohydrates?<br \/>\n&#8230; there is a \u201cfull muscle effect\u201d?<br \/>\n&#8230; \u201ca lot helps a lot\u201d does not apply to protein intake?<\/p>\n<\/div><\/section>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd\">\n#top .hr.hr-invisible.av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-1593ysm-b63e4f7a95271bda4c9b4b3f592fdbcd hr-invisible  avia-builder-el-4  el_after_av_textblock  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1rveiva-d0e40f1f076e01547255c59b0fd9c2b4\">\n.flex_column.av-1rveiva-d0e40f1f076e01547255c59b0fd9c2b4{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-1rveiva-d0e40f1f076e01547255c59b0fd9c2b4 av_one_full  avia-builder-el-5  el_after_av_hr  el_before_av_hr  first flex_column_div av-zero-column-padding  '     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-17ye71i-71c72e9d1e53f16b5081eb53907790f6\">\n.avia-image-container.av-17ye71i-71c72e9d1e53f16b5081eb53907790f6 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-17ye71i-71c72e9d1e53f16b5081eb53907790f6 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-17ye71i-71c72e9d1e53f16b5081eb53907790f6 av-styling- avia-align-center  avia-builder-el-6  avia-builder-el-no-sibling '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-46809 avia-img-lazy-loading-not-46809 avia_image ' src=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/06\/AdobeStock_299469048_1-1030x540.jpg\" alt='' title=''  height=\"540\" width=\"1030\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/06\/AdobeStock_299469048_1-1030x540.jpg 1030w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/06\/AdobeStock_299469048_1-300x157.jpg 300w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/06\/AdobeStock_299469048_1-768x403.jpg 768w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/06\/AdobeStock_299469048_1-600x315.jpg 600w, https:\/\/woo.alpenpower.com\/wp-content\/uploads\/2022\/06\/AdobeStock_299469048_1.jpg 1500w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/div><\/div><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_hr-3a876428eececa9d35452247ddb053af\">\n#top .hr.hr-invisible.av-av_hr-3a876428eececa9d35452247ddb053af{\nheight:50px;\n}\n<\/style>\n<div  class='hr av-av_hr-3a876428eececa9d35452247ddb053af hr-invisible  avia-builder-el-7  el_after_av_one_full  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div><\/p>\n<section  class='av_textblock_section av-l27a57r0-54019ef090b73f1344b187ca4f6851f4 '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p><strong>Protein is considered the most important nutrient in sport when it comes to building muscle, body definition and increasing strength. The range of protein shakes, protein bars and amino acid supplements is therefore growing all the time. For many sports enthusiasts, the motto seems to be: A lot helps a lot. But is that true? Or can too much protein be harmful?<\/strong><\/p>\n<p>Protein is an energy-providing nutrient (4 kcal per gram) that is needed in the body for many important functions:<\/p>\n<ul>\n<li>Building enzymes, hormones and substances in the immune system<\/li>\n<li>Component of structural elements (actin and myosin) in the muscles and in tendons (collagen)<\/li>\n<\/ul>\n<p>The various protein structures are built up by the body itself from 20 amino acids. Eight amino acids are essential, i.e. indispensable, and must be obtained from food. The remaining twelve amino acids can be produced by the body itself, provided the starting substances are available (especially cysteine and tyrosine). Histidine is only essential for infants.<\/p>\n<table>\n<tbody>\n<tr>\n<td colspan=\"3\" width=\"604\">Essential amino acids<\/td>\n<\/tr>\n<tr>\n<td width=\"201\">Isoleucin<sup>1<\/sup><\/p>\n<p>Leucin<sup>1<\/sup><\/p>\n<p>Valin<sup>1<\/sup><\/td>\n<td width=\"201\">Lysin<\/p>\n<p>Methionin<\/p>\n<p>Phenylalanin<\/td>\n<td width=\"201\">Threonin<\/p>\n<p>Tryptophan<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><sup>1 <\/sup>Branched-chain amino acis (BCAA)<\/p>\n<table>\n<tbody>\n<tr>\n<td colspan=\"4\" width=\"604\">Non-essential amino acids<\/td>\n<\/tr>\n<tr>\n<td width=\"124\">Alanin<\/p>\n<p>Arginin<\/p>\n<p>Asparagin<\/td>\n<td width=\"147\">Asparagins\u00e4ure<\/p>\n<p>Glutamin<\/p>\n<p>Glutamins\u00e4ure<\/td>\n<td width=\"108\">Glycin<\/p>\n<p>Prolin<\/p>\n<p>Serin<\/td>\n<td width=\"226\">Histidin<sup>2<\/sup><\/p>\n<p>Cystein<sup>2<\/sup><\/p>\n<p>Tyrosin<sup>2<\/sup><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><sup>2 conditionally essential<\/sup><\/p>\n<p><strong>Protein in food &amp; requirements<\/strong><\/p>\n<p>Protein is found in both plant and animal foods:<\/p>\n<ul>\n<li>Animal protein sources: Meat, fish, dairy products, eggs<\/li>\n<li>Plant protein sources: Cereal products, pulses, nuts and seeds<\/li>\n<\/ul>\n<p>Protein is therefore present in many different foods, so that the protein requirement of healthy adults (0.8 g per kg body weight according to D-A-CH reference values) can be easily met.<\/p>\n<p><strong>Protein requirements in sport<\/strong><\/p>\n<p>In sport, the protein requirement is increased due to the increased energy metabolism and the breakdown processes in the muscles caused by intensive physical exertion. It is not only the quantity of protein that is decisive, but above all the quality of the protein. In principle, animal protein is of higher quality for the body, as the amino acid composition corresponds better to human body protein.<\/p>\n<p>Vegetable protein has a lower content of essential amino acids, meaning that larger quantities must be consumed in order to achieve a similar effect. However, the protein quality of vegetable protein sources can also be improved through targeted food combinations (e.g. cereals with beans, beans with maize). Pulses should therefore be included in the diet several times a week as a source of protein.<\/p>\n<p>Regardless of the type of sport, the protein requirement for sport is<\/p>\n<p><strong>1.3 to 1.8 g protein per kg body weight.<\/strong><\/p>\n<p>For an athlete weighing 80 kg who completes 5 training sessions per week, this corresponds to a requirement of 104 to 144 g of protein. Half of this should be obtained from plant-based foods (bread, pastries, pasta, rice, nuts, seeds), the rest can be obtained from animal-based foods and pulses. In this case: 52 to 72 g.<\/p>\n<p>To make it easier to estimate and plan your protein intake from these foods, animal foods and pulses are calculated as so-called \u2018protein portions\u2019:<\/p>\n<table>\n<tbody>\n<tr>\n<td colspan=\"2\" width=\"604\">1 protein serving (10 g of protein) equals:<\/td>\n<\/tr>\n<tr>\n<td width=\"302\">meat, fish, ham<\/td>\n<td width=\"302\">50 g<\/td>\n<\/tr>\n<tr>\n<td width=\"302\">egg<\/td>\n<td width=\"302\">1 piece<\/td>\n<\/tr>\n<tr>\n<td width=\"302\">dairy products<\/p>\n<p>milk<\/p>\n<p>jogurt 1% fat<\/p>\n<p>Skyr\u00a0 0-2 % fat<\/p>\n<p>lean pot, cottage cheese<\/p>\n<p>cheese 35 % \/ 45 % F.i.T.<\/td>\n<td width=\"302\">300 ml<\/p>\n<p>250 g<\/p>\n<p>100 g<\/p>\n<p>100 g<\/p>\n<p>30 \/ 40 g<\/td>\n<\/tr>\n<tr>\n<td width=\"302\">pulses<\/p>\n<p>chickpeas, kidney beans<\/p>\n<p>tofu<\/p>\n<p>sojadrink, soja jogurt<\/td>\n<td width=\"302\">120 g<\/p>\n<p>80 g<\/p>\n<p>300 ml<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>These protein portions should be divided into three to four meals.<\/p>\n<p><strong>A protein intake of 0.2 to 0.3 g of high-quality protein per kg of body weight per meal is ideal.<\/strong><\/p>\n<p>In the case of the example, this means<\/p>\n<ul>\n<li>With 3 meals a day: 0.3 g protein per kg body weight per meal = 24 g protein per meal (=2-2.5 protein portions)<\/li>\n<li>With 4 meals a day: 0.2 g protein per kg bw per meal = 16 g protein per meal (=1.5 protein portions)<\/li>\n<\/ul>\n<p>A higher protein intake per meal is not advisable, as from 40 g there is talk of a \u2018muscle-full effect\u2019 and the excess protein is not used to build muscle, but is channelled into energy production and also into fat storage. An extremely high protein intake over a longer period of time is also not advisable due to possible strain on the kidneys, which are responsible for excreting protein breakdown substances.<\/p>\n<p><strong>Protein timing<\/strong><\/p>\n<p>Three to four meals a day are ideal to provide the body with sufficient protein. One of these meals should be planned as a post-workout meal within 30 to 60 minutes after training, at the latest three to four hours afterwards. The last meal, which should also contain protein, should be eaten shortly before going to bed. This provides optimum support for muscle protein synthesis, which is active for 24 to 48 hours after training. Those who do not sleep well on a full stomach should eat their last meal two to three hours before going to bed so as not to impair regeneration during sleep.<\/p>\n<p>While quickly available protein is recommended after training &#8211; especially whey protein, but pea protein or pumpkin seed protein are also possible &#8211; slow-digesting protein (casein, soya protein) should be used before going to bed.<\/p>\n<p>You do not necessarily have to use protein powder to utilise these different protein sources. Dairy products contain whey protein and casein and can therefore contribute to the protein supply:<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"302\"><strong><em>Dairy product<\/em><\/strong><\/td>\n<td width=\"302\"><em><strong>Protein share<\/strong><\/em><\/td>\n<\/tr>\n<tr>\n<td width=\"302\">milk<\/td>\n<td width=\"302\">80 % Casein, 20 % Whey<\/td>\n<\/tr>\n<tr>\n<td width=\"302\">greek jogurt 0-2 % fat<\/td>\n<td width=\"302\">higher whey proportion than milk<\/td>\n<\/tr>\n<tr>\n<td width=\"302\">cheese, cottage cheese, curd<\/td>\n<td width=\"302\">casein<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p style=\"text-align: justify; font-size: 12pt;\">Vegetable protein sources, especially pulses, nuts and seeds, also provide the muscles with sufficient protein.<\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"255\"><strong><em>Vegetable protein sources<\/em><\/strong><\/td>\n<td width=\"349\"><em><strong>Average protein content in g per 100 g<\/strong><\/em><\/td>\n<\/tr>\n<tr>\n<td width=\"255\">Cooked chickpeas<\/td>\n<td width=\"349\">9<\/td>\n<\/tr>\n<tr>\n<td width=\"255\">Cooked lentils<\/td>\n<td width=\"349\">8<\/td>\n<\/tr>\n<tr>\n<td width=\"255\">Cooked soja beans<\/td>\n<td width=\"349\">15<\/td>\n<\/tr>\n<tr>\n<td width=\"255\">Nuts<\/td>\n<td width=\"349\">20<\/td>\n<\/tr>\n<tr>\n<td width=\"255\">Seeds<\/td>\n<td width=\"349\">30<\/td>\n<\/tr>\n<tr>\n<td width=\"255\">Oats<\/td>\n<td width=\"349\">13<\/td>\n<\/tr>\n<tr>\n<td width=\"255\">Amaranth<\/td>\n<td width=\"349\">14<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Source: \u00d6NWT<\/p>\n<p>Due to the lower protein quality of plant-based foods, when eating a plant-based diet, it is particularly important to eat several protein-rich foods throughout the day and to combine them with each other in order to achieve a suitable average daily amino acid profile. In this way, muscle building can also be optimally supported with a plant-based diet.<\/p>\n<p><strong>Protein + carbohydrates<\/strong><\/p>\n<p>Not only a sufficient protein intake after training is necessary for an increase in performance, but also an adapted carbohydrate intake. Carbohydrates increase the insulin level in the blood, which reduces catabolic, i.e. degrading body processes caused by intensive training. At the same time, this improves protein uptake into the muscle cells.<\/p>\n<table width=\"640\">\n<tbody>\n<tr>\n<td width=\"94\"><strong>Meal<\/strong><\/td>\n<td width=\"66\"><strong>Time<\/strong><\/td>\n<td width=\"350\"><strong>Food<\/strong><\/td>\n<td width=\"130\"><strong>Protein<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"94\">1.\u00a0\u00a0\u00a0 Meal<\/td>\n<td width=\"66\">08 am<\/td>\n<td width=\"350\">oatmeal with 100 g skyr and berries<\/td>\n<td width=\"130\">1 protein portion<\/td>\n<\/tr>\n<tr>\n<td width=\"94\">2.\u00a0\u00a0\u00a0 Meal<\/td>\n<td width=\"66\">12 pm<\/td>\n<td width=\"350\">chickpea curry with wholewheat rice<\/p>\n<p>salad with linseed oil<\/td>\n<td width=\"130\">1 protein portion<\/td>\n<\/tr>\n<tr>\n<td width=\"94\"><\/td>\n<td width=\"66\">3 pm<\/td>\n<td width=\"350\">training<\/td>\n<td width=\"130\"><\/td>\n<\/tr>\n<tr>\n<td width=\"94\">3.\u00a0\u00a0\u00a0 Meal<\/td>\n<td width=\"66\">4:30 pm<\/td>\n<td width=\"350\">High-Protein-Oats<\/p>\n<p>Ingredients:<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 100-150 ml water<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 100 g Greek jogurt 2% fat (1 protein source)<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 20 g Alpenpower\u00ae Whey-powder Vanille (1,5 protein sources)<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 40 g oats<\/p>\n<p>\u00b7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 berries<\/p>\n<p>&nbsp;<\/td>\n<td width=\"130\">2.5 protein portion<\/td>\n<\/tr>\n<tr>\n<td width=\"94\">4.\u00a0\u00a0\u00a0 Meal<\/td>\n<td width=\"66\">7 pm<\/td>\n<td width=\"350\">150 g Kr\u00e4uter-H\u00fcttenk\u00e4se mit Gem\u00fcsesticks und Vollkornbrot<\/td>\n<td width=\"130\">1,5 protein portion<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>Summary:<\/strong><\/p>\n<ul>\n<li>Protein requirement: 1.3-1.8 g protein per kg body weight regardless of the type of sport<\/li>\n<li>Cover half of this with vegetable protein and the rest with animal protein and pulses<\/li>\n<li>Divide your protein intake into 3-4 meals per day<br \/>\n30 to 60 minutes after a workout, consume rapidly available protein (0.2-0.3 g per kg body weight) and carbohydrates<\/li>\n<\/ul>\n<p>More information about BCAAs (Branched-chain amino acids) awaits you in the next blog post.<\/p>\n<\/div><\/section>\n<div  class='hr av-2ttfvq-cef968baa5a6caee1923d57852f46283 hr-default  avia-builder-el-9  el_after_av_textblock  el_before_av_textblock '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<section  class='av_textblock_section av-l27a5ojj-1eb4129001f7c6c5d5424c6402d544fe '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='av-mini-hide avia_textblock'  itemprop=\"text\" ><p style=\"font-size: 12pt; text-align: center;\"><strong>An article by Birgit Kogler BSc, dietician:<br \/>\nhttps:\/\/www.ernaehrungsberatung-kogler.at\/<\/strong><\/p>\n<p><strong>Sources:<\/strong><\/p>\n<p>Colombani P, Mettler S, Mannhart C. (2019). Ern\u00e4hrung und Erholung nach Training und Wettkampf. Swiss Sports Nutrition Society. Online im WWW unter:\u00a0<a href=\"http:\/\/www.ssns.ch\/wp-content\/uploads\/2019\/11\/HotTopic_Ernahrung&amp;Regeneration_V1.3.pdf\">http:\/\/www.ssns.ch\/wp-content\/uploads\/2019\/11\/HotTopic_Ernahrung&amp;Regeneration_V1.3.pdf<\/a>\u00a0Letzter Zugriff am: 27.5.2022.<\/p>\n<p>Colombani P. (2021). Infoblatt Proteine. Swiss Sports Nutrition Society. Online im WWW unter:\u00a0<a href=\"https:\/\/www.ssns.ch\/sportsnutrition\/naehrstoffe\/\">https:\/\/www.ssns.ch\/sportsnutrition\/naehrstoffe\/<\/a>\u00a0Letzter Zugriff am: 27.5.2022.<\/p>\n<p>DGE, \u00d6GE, SGE. (2021). D-A-CH Referenzwerte f\u00fcr die N\u00e4hrstoffzufuhr. 2. Auflage, 7. Aktualisierte Ausgabe. Bonn.<\/p>\n<p>Graumann L, Walter UN, Krapf F (2019) Regeneration. Jeden Tag erholt, ausgeschlafen und erfolgreich. Riva Verlag, ein Imprint der M\u00fcnchner Verlagsgruppe GmbH, M\u00fcnchen.<\/p>\n<p>K\u00f6nig D, Carlsohn A, Braun H et al (2020) Proteins in sports nutrition. Position of the working group sports nutrition of the German Nutrition Society (DGE). Ernah\u00e4rungs Umschau; 67(7): 132\u20139.<\/p>\n<p>Lamprecht M, Holasek S, Konrad M et al. (2017). Lehrbuch der Sportern\u00e4hrung. Das wissenschaftlich fundierte Kompedium zur Ern\u00e4hrung im Sport. 1. Auflage. CLAX Fachverlag GmbH, Graz.<\/p>\n<p>Max-Rubner-Institut (Hrsg.) (2014). Ern\u00e4hrungsphysiologische Bewertung von Milch und Milchprodukten und ihren Inhaltsstoffen. Bundesforschungsinstitut f\u00fcr Ern\u00e4hrung und Lebensmittel. Karlsruhe.<\/p>\n<p>Phillips SM, van Loon LJC. (2011). Dietary protein for athletes: From requirements to optimum adaptation. J Sports Sc. 29:S29-S38.<\/p>\n<p>Young VR, Pellett PL (1994) Plant proteins in relation to human protein and amino acid nutrition. Am J Clin Nutr 59: 1203S\u20131212S<\/p>\n<\/div><\/section>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":9278,"featured_media":46806,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[382],"tags":[],"class_list":["post-109057","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-latest"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Protein requirements in sport | AlpenPower<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Protein requirements in sport | AlpenPower\" \/>\n<meta property=\"og:url\" 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