From the Guidelines
A healthy protein intake for a 125 lb female athlete ranges from 90-150 grams per day, with a daily target of 1.2-2 g kg−1 day−1, as recommended by the American College of Sports Medicine 1. To determine this range, we calculate the athlete's protein needs based on their weight. Assuming the athlete's weight is 125 lb, which is approximately 56.7 kg, the recommended protein intake would be 1.2-2 g kg−1 day−1, resulting in a daily protein target of 68-113 grams per day 1. However, considering the athlete's increased energy expenditure and potential for higher protein catabolism during the luteal phase, a more practical range of 90-150 grams per day is recommended. Some key points to consider when implementing this recommendation include:
- Consuming protein throughout the day, spread across meals and snacks
- Focusing on complete protein sources like lean meats, fish, eggs, dairy, legumes, and soy products
- Aiming for 20-30 grams of protein within 1-2 hours after training for optimal muscle recovery and adaptation
- Adjusting the protein range based on individual training phases, with higher intake during intense training or muscle-building phases, and lower intake during maintenance phases
- Prioritizing hydration to support kidney function in processing protein metabolites. It is essential to note that athletes with vegan or vegetarian diets may require guidance from a sports dietitian to ensure they meet their protein requirements 1.
From the Research
Protein Consumption for a 125 lb Female Athlete
To determine the healthy range of protein consumption for a 125 lb female athlete, we need to consider the available evidence.
- The recommended daily protein intake varies depending on factors such as age, weight, and activity level 2.
- A study published in the Journal of Food Science found that higher-protein diets can promote gains in muscle mass, spare muscle mass loss during caloric restriction, and attenuate the natural loss of muscle mass that accompanies aging 3.
- Another study published in the European Journal of Sport Science found that optimal carbohydrate and protein intakes are vital for modulating training adaptation, recovery, and exercise performance in female athletes 2.
- The International Society of Sports Nutrition recommends that athletes consume 1.6-2.2 grams of protein per kilogram of body weight daily 2.
- For a 125 lb (56.7 kg) female athlete, this would translate to a daily protein intake of 91-125 grams per day.
- However, it's essential to note that individual protein needs may vary depending on specific training and competition goals, as well as personal symptoms associated with the menstrual cycle 2.
- A study published in the Journal of Nutrition found that whey protein supplementation can preserve postprandial myofibrillar protein synthesis during short-term energy restriction in overweight and obese adults 4.
- Another study published in the Journal of the American College of Nutrition found that whey protein supplementation can improve body composition and cardiovascular risk factors in overweight and obese patients 5.
Key Considerations
- The quality of protein is also important, with whey protein being one of the highest-quality proteins due to its amino acid content and rapid digestibility 3, 4, 5.
- A novel protein source, recombinant bovine β-lactoglobulin, has been found to have similar efficacy to dairy-derived whey in supporting skeletal muscle anabolism and exercise-induced remodelling 6.
- More research is needed to determine the optimal dosage and duration of protein supplementation for female athletes 2, 5.