Recovering from a sports injury can be a challenging and time-consuming process. Proper nutrition, including adequate protein intake, can play a crucial role in the recovery process by supporting the repair and rebuilding of damaged tissues. But how much protein do you need when recovering from a sports injury?
According to the British Dietetic Association, the recommended daily intake of protein for adult men and women is 0.75 grams per kilogram of body weight. However, if you are recovering from a sports injury, you may need slightly more protein to support the healing process.
One study published in the Journal of the American Dietetic Association found that individuals recovering from a sports injury may benefit from a protein intake of 1.2-1.7 grams per kilogram of body weight per day. This is equivalent to 84-119 grams of protein per day for a sedentary woman who weighs 68 kilograms (150 pounds), or 95-133 grams per day for a sedentary man who weighs 77 kilograms (170 pounds).
It is important to note that these recommendations are general and may vary depending on the specific needs of the individual. If you are unsure about how much protein you need while recovering from a sports injury, it is a good idea to speak with a healthcare professional or registered dietitian.
Good sources of protein for those recovering from a sports injury include meat, poultry, fish, eggs, dairy products, beans, nuts, and seeds. It is also a good idea to consume a varied diet that includes a mix of plant and animal protein sources.
In conclusion, while the general recommended daily intake of protein for adults is 0.75 grams per kilogram of body weight, those recovering from a sports injury may benefit from slightly higher protein intake. It is a good idea to speak with a healthcare professional or registered dietitian to determine the right amount of protein for your individual needs.
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References:
“Protein.” British Dietetic Association. (https://www.bda.uk.com/foodfacts/protein)
“Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.” Journal of the American Dietetic Association. (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4518547/)
