Protein requirements for exercising individuals

The estimated protein requirement is higher for exercising individuals and athletes due to an increased need for repairing and rebuilding muscle. Some common recommendations are:

International

• Sedentary Adult: 0.8-1.0 g/kg body weight 
• Endurance Athlete: 1.2-1.4 g/kg body weight 
• Strength Athlete: 1.2-1.7 g/kg body weight  

United States Only

• Sedentary Adult: 0.4-0.5 g/pound body weight
• Endurance Athlete: 0.5-0.6 g/pound body weight
• Strength Athlete: 0.5-0.7 g/pound body weight

Some athletes prefer to supplement their diet with whey protein because it is more rapidly emptied from the stomach resulting in a faster rise in plasma amino acids and protein synthesis. This characteristic makes whey protein especially desirable immediately before or following exercise. However, to maintain protein synthesis throughout the day, a person should also balance their intake with other dietary proteins for which Soy protein is an excellent option.