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Page 16| Abby's Magazine - www.AbbysMag.com High Protein Diets and Strength Athletes Beefy diets are synonymous with strength athletes and Cross- Fit enthusiasts. Protein is important to athletes because it helps muscles repair themselves from the stress that exercise, especially high-intensity exercise, puts on them. It's recommended that physically ac ve individuals eat between 0.64 to 0.91 grams per pound of bodyweight a day. But what would happen if you doubled it? Turns out there might be limits to protein's benefits above a certain threshold. According to research published in the Journal of the Interna onal Society of Sports Nutri on, doubling protein intake to 2.20 grams per pound of bodyweight daily had no effect on body composi on in resistance-trained individuals who otherwise maintain the same training regimen. Therefore, the most common recommenda on is to consume 1.2 to 1.7 grams of protein per pound of bodyweight daily, spread out over five to six meals. For an athlete weighing 90 kg (200 pounds) that is a total of 108 - 154 grams of protein a day. What's more: Research has shown that when you consumed more than 30 grams of protein at a me, your body isn't going to absorb all of it. In our example, that means you can have five snacks or meals that have 30 grams of protein would be op mal for performance. To make your meals, high on protein, use the below guide of common foods to plan. So What Should an Athlete Eat? Basically, an athlete's nutri on plan should be individualized to meet the needs of training and compe on. It may take some trial and error to get the perfect ra o of carbohydrates, protein, and fat that will help your body perform op mally. The effort will be worth it. Food Serving Size Protein (grams) Fish, cod, cooked in dry heat 3 oz 19 grams Chicken, 1/2 breast, meat only, roasted 3 oz 27 grams Turkey, ground, cooked 4 oz 22 grams Beef, top sirloin, trimmed to 0" fat, broiled 3 oz 25 grams Milk, reduced fat 2%, with for fied vitamin A 8 oz 8 grams Tofu, raw, firm 1/2 cup 20 grams Yogurt, plain, Greek, nonfat 6 oz 17 grams Cheese, co age, lowfat, 2% milkfat 4 oz 13 grams Peanut bu er, natural, no salt, smooth 2 Tbsp 7 grams Eggs, whole, cooked, fried 2 large 12 grams