It's true that bodybuilders and weight lifters need to keep the protein up in their diet in order to maintain and build the large muscle mass which is so important to their sports or recreation.

Protein, as most know, is found in meat, fish, chicken, beans, milk, in soy products like tofu and in lesser amounts in nuts and grains.

Daily Requirements

The estimated daily requirements are set by various nutrition authorities in each country. In the US, the Department of Agriculture (USDA) sets the guidelines for nutrients like protein as well as other major vitamins and minerals. For most people of average weight, the protein intake is set at less than 70 grams each day.

Athletes may require quite a bit more than this to support muscle repair, increased growth and to protect against the general hardships of vigorous training and competing. Yet sports nutrition authorities generally recommend no more than about twice the daily recommended allowance applicable to less active people.

Excess Protein is Not Required

Some bodybuilders and weight training athletes have taken this recommendation for extra protein to extraordinary limits and well beyond any scientific recommendation. While excessive protein seems to do no harm in healthy, active people up to a point, the risk may be more substantial for someone with kidney disease -- the overweight or diabetic for example.

Excess protein beyond the requirements of the body is broken down from amino acids into ketones or glucose or energy cycle intermediates for energy, and some is converted to ammonia then urea and excreted.

The situation is encouraged by the extraordinary vigor of the powdered protein supplement industry in the weight training and bodybuilding markets. Skim milk powder can supply all the extra protein required -- and at a fraction of the price of some expensive supplement brands.

I'll take you through an example to demonstrate the dynamics of protein requirements for weight training.

Three Ways of Nominating Protein Requirements

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