Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 47

Strength and power sport athletes need around 1.0 g of protein per pound of bodyweight per day on average. Strength and power sports include weightlifting, powerlifting, fitness sport, American football, short-distance sprinting, jumping events, throwing events, and strongman and have a considerably different set of protein constraints and demands than other sports. Athletes in these sports require substantially more muscle mass for performance and more frequent weight training. Strength and power athlete protein intakes have been well researched, and the minimum recommendation is 0.7 g of protein per pound of bodyweight per day. This minimum is an amount of protein that can nearly guarantee no muscle loss from regular hard training on an isocaloric diet and can provide a reasonable amount of anabolic substrate.

Because strength and power athletes have still lower average energy demands per day than both endurance and team sport athletes, their carbohydrate needs are lower, and their CCH-derived protein maximum is higher. Depending on their training phase, strength and power athletes can consume up to around 2.0 g of protein per pound of bodyweight per day without pushing fats or carbs too low.

A recommended optimal intake for strength and power athletes is likely around 0.9 g per pound of bodyweight per day on average. Rounding up to 1 g per pound per day can make calculations a bit easier and is well under the maximum protein intake, so probably poses no risk to reducing other macronutrients to minimum levels via the CCH.