Effect Of Exercise On Total Protein

Some recent scientific studies suggest that with rigorous physical activity, your body's need for protein increases. The current recommended daily allowance of dietary protein is about 56 grams for an adult man and approximately 40 grams for an adult female, or 15 to 25 percent of daily calorie intake. Engaging in either endurance exercises -- such as in training to run a marathon -- or intense strength training might increase your protein demands to almost twice the RDA, according to the National Institutes of Health.

About Protein

Protein is not only found in food sources, such as beef, eggs, milk and chicken, but the building blocks of protein -- amino acids -- are also found inside your body in your muscles. However, the largest source of protein in the human body is collagen. Collagen plays one of the more important roles by providing support to your bones, ligaments and tendons. Bodily proteins are also vital in maintaining fluid balance, blood alkalinity and waste removal.

Effects of Exercise

The effect exercise has on protein metabolism has long been debated by nutritionists, athletes and many research scientists. Scientists know that exercise and physical activity increase energy expenditure up to 10-fold. Evidence has been mounting that during prolonged exercise, both in resistance training and endurance type exercise, protein synthesis, or breakdown in the muscle, increases both during and immediately after exertion. The amino acids that are being broken down need to be replaced through dietary intake.

Other Factors

According to Peter Lemon, researcher with the University of Western Ontario, several factors interact to increase dietary protein requirements of individuals who engage in regular exercise. Variables such as exercise intensity, duration and type of exercise influence an individual's protein demands. For example, if you perform high-intensity aerobic activity for an hour, due to increased oxidation of protein, you might need to increase your dietary protein as much as 50 percent. Your gender, age and workout history might also influence your need for additional protein in your diet.

Expert Insight

Athletes and people who regularly engage in intense exercise should seek to meet their dietary protein needs with complete, high-quality proteins. Fish, eggs, beef and chicken are examples of these types of proteins. The National Strength and Conditioning Association also suggests that timing of protein supplementation is important for athletes and recommends intake of high-quality protein in liquid form following training or after a sports competition. Before changing your diet or increasing your protein intake, consult your physician to properly address your individual needs.