As far as protein requirements go, individual needs can vary quite significantly. Even age plays a role in determining protein requirements.

 

For active people, a broad guide is 1-2 grams of protein per kg of lean body-weight per day. The key word is lean body-weight, so the first thing you need to do is get your body-fat measured.For example, an 80 kilo volleyball player who is 10% body-fat is going to need anywhere between 80-160 grams of protein per day.

 

Now that doesn't mean you can eat 3 kilos of steak at the end of the day and think your protein requirements are covered. Unfortunately, the human body is a bit more complex than that. Protein should be eaten at regular intervals over the day. Breakfast is the ideal time to give your body a boost of protein.

 

For best results, always choose proteins that are low in fat and carbohydrates. The other factor in the equation that can alter your protein requirements is your goals. Do you want to put on more muscle, are you getting a bit hammered at the net, do you wish to increase your vertical jump/leg strength,  trim a bit of fat or boost your immune system? A difference in your overall objective can alter your daily requirements.

 

Although nutrition can be seen as a complex subject, you'd be amazed at how well a qualified nutritionist can pull it all together for you. A good nutritionist is just as important, (some would argue more important) than your coach or trainer when it comes to sporting achievement.

- Jacquie