Protein and their essential amino acids are the building blocks of our bodies. And, generally speaking, the more physically active you are, the more protein your body needs to build, maintain and repair muscle and other bodily tissues.
According to the Food and Drug Administration, the recommended daily allowance of protein is 46 grams per day (gpd) for women age 19 and over, and 56 gpd for men age 19 and over. It’s also suggested that up to 35% of your daily calories come from protein.
As you increase regular physical activity, you will need to increase your protein requirements, adding at least 20 more grams daily. According to U.S. National Library of Medicine reports, protein intake for active individuals can sometimes double depending on how you are exercising the intensity, duration, frequency and types of exercise all make a difference.
All that protein helps optimize athletic performance in both endurance and resistance training. Eating protein before and after workouts is crucial to provide the energy you need to perform the activities and help repair muscles.