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10 Jan 2005

Grams of protein per day for hard trainers
I am a mesomorph that weighs 75kg and I have a demanding training schedule which includes 3 gym sessions a week, 4 aerobic sessions, and two martial arts sessions. What would you recommend my daily intake of protein in grams be? I have seen articles stating that for this kind of exercise I should multiply my bodyweight with 2.5 to get thae amount of protein (i.e. 75x2.5=188) in grams; other articles work it out to as much as 270grams of protein per day. Is too much protein not bad for the liver and kidneys?
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DietDoc
DietDoc

01 Jan 0001

Dear Inus
Despite the fact that you are doing a strenuous programme, you should not ingest so much protein. International experts recommend that endurance athletes have not more than 1.6g of protein per kg, thus you should not have more than 75 x 1.6 = 120g of protein a day. Click on 'Fitness' at the top of this page and then on 'Nutrition' and read the articles I wrote on 'Diet for Sportsmen and Women - Protein Requirements'. Also read the articles on carbohydrates because you probably need more carbs, rather than more protein, which is bad for your kidneys when eaten in excess.
Enjoy your training
DietDoc
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