Jennifer is a college athlete, and her RDA for protein is 50 grams of protein. What would her protein needs be when she is training, and what is suggested as the best way to meet these goals?
What will be an ideal response?
Based on her protein RDA, we can assume that Jennifer weighs approximately 62.5 kg (50 kg ÷ 0.8 g/kg of body weight). Athletes need approximately 1.2–2.0 g of protein/kg of body weight which means that Jennifer’s protein needs as an athlete are 75–125 grams (62.5 kg ´ 1.2 g/kg of body weight = 75 grams; 62.5 kg ´ 2.0 g/kg of body weight = 125 grams).
Daily protein intake goals are best met by a meal plan that includes moderate amounts (20–30 grams) of high-quality protein in 4–5 small meals throughout the day, including within 2 hours following strenuous training sessions. Even the highest protein recommendations can be met without protein supplements, or even excessive servings of meat.
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