Role of dietary proteins in sports.

The previously separate dietary protein recommendations for strength and endurance athletes are no longer supported, and the daily intake for adult athletes suggested by most of the entities is about 1.5 g · kg(-1) body mass with a range of perhaps 1.0 to 2.0 g · kg(-1) body mass. This recommendation is a broad landmark that needs to be adapted to the individual circumstances of the athlete. Research of the past decade indicates a beneficial effect with respect to a positive net muscular protein balance if athletes ingest some protein before an exercise bout. The amount of protein to be ingested to elicit the highest benefit is about 10 to 20 g · h(-1), but due to the insufficient amount of available data, it is not possible yet to rank different protein types or sources according to their anabolic potential. A simple way to translate the nutrient-based recommendations is the Swiss Food Pyramid for Athletes, which ensures a sufficient intake of energy, and all macro- and micronutrients in relation to the volume and intensity of the daily exercise.