Question

A 210-pound male basketball player has a goal of losing fat while simultaneously gaining muscle mass and strength.
1. How much protein should this athlete consume daily to meet these goals?
2. List specific recommendations for this athlete regarding types of foods and/or supplements to consume to achieve the daily protein recommendation calculated in

Answer 1

Protein recommendation for strength athletes is 1.4-1.7 g/kg.

In this case there should be personalized meal & snack plans to promote achieving short- and long-term goals for athletic performance and good health.

Athletes should make a connection between plate and performance.

It is advisable to take only take water and protein shake after workout it will lead to lose fat but will start to develop some small muscle.

Furthermore as per the calculations and based on daily recommended dose and the case consideration there is need to eat 150 grams of protein per day well the need of detailed plan and deadline.

It may be obtained from whey, eggs and vegetarian protein source.

Proteins are highly recommended in athlets as they are highly desired for:

Immune function, Enzymes, Transport functions, Fluid balance and Source of energy.

As per dietary recommendations one should add a protein + carbohydrate drink during the training as carbohydrate and calorie needs are likely higher during such sessions strictly if muscle growth is desired.

It is recommended as eating some protein few hours before exercise can reduce markers of muscle damage also may reduce myoglobin, creatine kinase & myofibrillar protein degradation.

This dietary schedule will lead to boost the muscle-building leading to increasing muscle size, which is highly desired in the above case.

Hence by following such schedules the goals will be achieved in this case.