A: With increases in training intensity, you need additional protein to support muscle growth and increases in certain blood compounds. On the basis of the latest research with strength trainers, I recommend that you eat 2.0 grams of protein per kilogram of body weight (0.9 grams per pound) a day. Here's how you would figure that requirement if you weigh 130 pounds or 59 kilograms:

2.0 g protein x 59 kg = 118 g of protein a day

0.91 g protein x 130 lbs = 118 g of protein a day

Strength trainers living in high altitudes need even more protein: 2.2 g per kg (1.0 g/lb) of body weight daily. If you do 5 or more hours of aerobic/endurance exercise during the week you need the same amount as the high altitude strength trainer. And, vegan vegetarians should take in 10 percent more protein. I recommend 2.2 g of protein per kg (0.91 g/lb) of body weight a day to make sure their diets are providing all the amino acids their bodies require.

ANSWERED BY:

Susan M. Kleiner
PhD, RD, FACN, CNS, FISSN, and author of Power Eating (Human Kinetics Publishers, 2006) and The Good Mood Diet (Springboard Press, 2007). Visit www.powereating.com or www.goodmooddiet.com for more information.