STRÜB - Life On Wheels

During the last few days my skating friend Winson Chan and I discussed the daily need of protein consumption. This subject has come up again and again during my personal training session with some of my 'trainees'.

Research on protein needs for athletes has accumulated since 1974. Dr. I. Gontzea at the Institute of Medicine in Bucharest was the first to show that exercise causes the body to use protein at a much faster rate. After thirty years of tirelessly researching sports nutrition, Dr. Michael Colgan of the Colgan Institute, more recently suggested the following calculations to figure out our personal, daily protein need.

First, he classifies sports by their need for strength, speed and endurance.

For sports that demand strength first, then speed, then endurance, i.e. weightlifting, shot-put, 2.0g/kg/day protein consumption is recommended.

For sports demanding speed first, or sprints of any kind, a protein consumption of 1.7g/kg/day is recommended.

For sports where endurance dominates, a consumption of protein of 1.4g/kg/day is sufficient.

An individual training program of course influences protein needs and also the intensity of training need to be considered. The above recommendations are for competitive athletes and are based on a training program of three hours a day or more.

I have quite successfully worked with these figures over the last few years and I can personally recommend it. Just use your wits about it and like with counting calories, don't cheat!

Until soon! Conny


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