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Fueling A Champion: A Closer Look At Basic Sports Nutrition Concepts – Protein

2025, August, 28

Macronutrients: Protein
Protein is the foundational nutrient that anchors the planning of an athlete’s nutrition plan.1 At 4 calories per gram, proteins, in their extensive variety, are found throughout the body serving essential functions for life as well as elite
performance and recovery.2

Amino Acids
Proteins are all made up of smaller molecules called amino acids. There are 20 specific amino acids the body requires for optimal functioning, 9 that are “essential” and must be obtained via diet either through animal protein sources or\certain combinations of plant-based protein sources and 11 “non-essential” that can be obtained via diet or synthesized in the body from other substrates. 3 There can be anywhere from around 50 to almost 40,000 amino acids in a single human protein, which bond in shapes and structures so complex that we have only very recently been able to decode them in mass with advancements in artificial intelligence, a previously Nobel Prize-worthy task that used to require over two decades of a full team’s dedicated research! 4,5

Protein Functions
When most people think of protein, their minds go straight to muscle. While this is correct, it is important to note that proteins are vital for the functioning of the immune system; they make up hormones and enzymes; they are responsible for about half of bone volume and a third of bone mass; they help transport vital substances throughout the body (e.g. hemoglobin carrying oxygen in red blood cells); they are required for every single metabolic process in the body, and so much more! 6,20 When an athlete trains, practices, and competes, their body’s natural systems of healing, repairing, and recovering are accelerated, which requires a protein intake that is overall more than an average person would require.

Protein Intake
Recommendations for daily protein intake have been a progressing area of nutrition science over the last few decades due to technological advancements furthering the objective understanding of human physiology allowing for direct measuring as opposed to hypothetical calculations and estimations. The typical number thrown around for protein intake is ~0.36 grams of protein per pound of body weight, which is roughly 54g of protein for a 150lb individual. 7 This amount reflects an estimation of the minimum amount needed for sedentary adults to avoid deficiency issues. It is nowhere near enough to optimize the physiological needs of an active individual, especially an athlete; exact athlete recommendations will depend a lot on the current goals of the athlete and their exact circumstances, but most athletes require just under 1 gram of protein per pound of body weight for maximized results!

For reference:
● A 4-ounce serving of cooked boneless, skinless chicken breast provides about 30 grams of protein.
● Three eggs contain roughly 20 grams of protein.
● A single-serve Greek yogurt can provide ~15-20 grams of protein.
● A cup of cooked quinoa contains ~8 grams of protein.

Those amounts of protein might seem extremely high, but time and time again research shows that athletes require a significantly increased amount of
protein in order to maximally train, recover, and perform. In fact, research has consistently shown that insufficient protein intake, in athletes, increases the risk of injuries from tears and sprains to bone fractures, increases total time to recover, and restricts training adaptations, overall decreasing performance and goal progress from what it could be!’, 20

Protein Supplementation
Supplements should always be “supplemental” to a nutritionally complete, whole-food-focused, multi-meal diet. This being said, protein supplementation can be an extremely safe and effective way to help athletes reach their daily protein intake goals. In addition, not all protein supplements are made equal, so make sure you talk to your In The Core Trainer or Dietician to discuss what’s best for you! While there are many nuances to be discussed about optimizing protein supplementation usage, the most important thing is that your daily intake goal is hit consistently. 21 We will discuss more advanced concepts in a future article.

Common Concerns
One of the most common concerns that arise when discussing protein requirements in athletes is the worry that high protein diets might cause long term
harm to the body especially the bones or kidneys. These notions come from speculative research throughout the mid to late 1900s that observed high protein diets increasing how hard the kidneys have to work. While this is true, high protein diets do make the kidneys work harder, the scientific field now has a much better understanding of kidney anatomy, and technology has been developed to measure kidney health more accurately; in healthy kidneys, there is no damage caused by high protein diets, in fact it may even strengthen certain physiological mechanisms within kidney functioning. 8,10,11,22,23

Summary/Conclusion
● Proteins are the foundational building blocks and working pieces of the majority of physiology.
● Most athletes require just under 1 gram of protein per pound of body weight per day in order to train, adapt, recover, and perform consistently and optimally.
● Protein supplements (powders, bars, etc.) should be “supplemental” to a whole-food diet.
● There is no evidence that high protein diets are harmful to kidney health.

References:

  1. Andy Galpin. (2025, April 2). Dr. Michael Ormsbee: Food timing, nutrition & supplements for fat Loss, muscle growth & recovery [Video]. YouTube.
    https://www.youtube.com/watch?v=30GvAgubVeY
  2. U.S. Department of Agriculture [USDA]. (n.d.). Food and nutrition information center (FNIC).
    https://www.nal.usda.gov/programs/fnic#:~:text=Carbohydrates%20provide%204%20calories%20per,provides%209%20calories%20per%20gram
  3. Lopez, M., & Mohiuddin, S. (2024). Biochemistry, essential amino acids [eBook edition].StatPearls.
    https://www.ncbi.nlm.nih.gov/books/NBK557845/#:~:text=Among%20these%2020%20amino%20acids,to%20include%20in%20a%20diet
  4. Google Deepmind. (n.d.). AlphaFold. https://deepmind.google/technologies/alphafold/
  5. The Nobel Prize. (n.d.). Max F. Perutz – Facts.
    https://www.nobelprize.org/prizes/chemistry/1962/perutz/facts/#:~:text=During%20the%201930s%2C%20this%20method,Outreach%20organisations
  6. LaPelusa, A., & Kaushik, R. (2022). Physiology, proteins [eBook edition]. StatPearls.
    https://www.ncbi.nlm.nih.gov/books/NBK555990/#:~:text=Proteins%20serve%20as%20structural%20support,secondary%2C%20tertiary%2C%20and%20quaternar
  7. Weiler, M., Hertzler, S., & Dvoretskiy, S. (2023). Is it time to reconsider the U.S.recommendations for dietary protein and amino acid intake? Nutrients, 15(4), 838. https://doi.org/10.3390/nu15040838
  8. Campbell, B., Kreider, R., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., Landis, J., Lopez, H., & Antonio, J. (2022). International society of sports nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 4(1).
    https://doi.org/10.1186/1550-2783-4-8
  9. Phillips, S., & Van Loon, L. (2011). Dietary protein for athletes: From requirements to optimum adaptation. Journal of Sports Sciences, 29(1), 25-27.
    https://doi.org/10.1080/02640414.2011.619204
  10. Morgan, P., Killer, S., Macnaughton, L., Dirks, M., Witard, O., Wall B., & Breen L. (2022). The BASES [British Association of Sport and Exercise Sciences] expert statement on protein recommendations for athletes: Amount, type and timing. The Sport
    and Exercise Scientist, (71), 8-9.
    https://www.bases.org.uk/imgs/bases_tses_spring_2022_online_expert_statement683.pdf
  11. Desbrow, B., McMormack, J., Burke, L., Cox, G., Fallon, K., Hislop, M., Logan, R., Marino, N., Sawyer, S., Shaw, G., Star, A., Vidgen, H., & Leveritt, M. (2014). Sports dietitians Australia position statement: Sports nutrition for the adolescent athlete. International Journal of Sport Nutrition and Exercise Metabolism, 24(5), 570-584.
    https://doi.org/10.1123/ijsnem.2014-0031
  12. Hecht, C., Bank, N., Cook, B., & Mistovich, J. (2023). Nutritional recommendations for the young athlete. Journal of the Pediatric Orthopaedic Society of North America, 5(1), 599. https://doi.org/10.55275/JPOSNA-2023-599
  13. Desbrow, B. (2021). Youth athlete development and nutrition. Sports Medicine, 51, 3-12.
    https://doi.org/10.1007/s40279-021-01534-6
  14. Smith, John., Holmes, M., & McAllister, M. (2015). Nutritional considerations for performance in young athletes. Journal of Sports Medicine, (1).
    https://doi.org/10.1155/2015/734649
  15. Colecchia, F., Padova, M., Mancini, S., Polito, R., Basta, A., Grosu, V., Limone, P., Messina, G., Monda, M., Monda, A., Guerriero, A., Messina, A., Caggiano, A., Ruberto, M., & Mancini, N. (2025). Protein intake in adolescent athletes: Nutritional requirements and performance implications. Journal of Physical Education and Sport, 25(4), 773-784.
    https://doi.org/10.7752/jpes.2025.04083
  16. Moore, D. (2019). Protein metabolism in active youth: Not just little adults. Exercise and Sport Sciences Reviews, 47(1), 29-36. https://doi.org/10.1249/JES.0000000000000170
  17. Hudson, J., Baum, J., Diaz, E., & Borsheim, E. (2021). Dietary protein requirements in children: Methods for consideration. Nutrients, 13(5), 1554.
    https://doi.org/10.3390/nu13051554
  18. Medeiros, D., & Wildman, R. (2023). Advanced human nutrition (5th ed.). Jones & Bartlett Learning.
  19. Dunford, M., & Doyle, A. (2022). Nutrition for sport & exercise (5th ed.). Cengage Learning.
  20. Haff, G., & Triplett, T. (2016). Essentials of strength training and conditioning (4th ed.). National Strength and Conditioning Association [NSCA].
  21. Kerksick, C. M., Arent, S., Schoenfeld, B. J., Stout, J. R., Campbell, B., Wilborn, C. D., Taylor, L., Kalman, D., Smith-Ryan, A. E., Kreider, R. B,. Willoughby, D., Arciero, P. J., VanDusseldorp, T. A., Ormsbee, M. J., Wildman, R., Greenwood, M., Ziegenfuss, T. N., Aragon, A. A., & Antonio, J. (2017). International society of sports nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 14(1).
    https://doi.org/10.1186/s12970-017-0189-4
  22. Blum M, Averbuch M, Wolman Y, Aviram A. (1989). Protein intake and kidney function in humans: Its effect on ‘normal aging’. Arch Intern Med. 149(1), 211–212.
    https://doi.org/10.1001/archinte.1989.00390010173026
  23. Poortmans, J., & Dellalieux, O. (2000). Do regular high protein diets have potential health risks on kidney function in athletes? International Journal of Sport Nutrition and Exercise Metabolism, (10), 28-38. https://doi.org/10.1123/ijsnem.10.1.28

In The Core Athlete Inc.

5455 Spine Rd, Boulder, CO, 80301

Here at ITC, we educate athletes on the importance of different lifestyle choices on recovery and performance. This pyramid of recovery concepts provides an overview for how we teach athletes about recovery and how significantly it can affect their performance.

Geno's Story

My son Dante has been training at In The Core since 2019 and my daughter Ava has been training there since 2023.  They are both year-round athletes that put a lot of stress demand on their bodies through their respective sports and consequently they put stress on their minds through school, sports, social life, etc.  With that said, when we found ITC we were drawn to not only the physical athletic training but also the mind/brain work and encompassing everything all into one.  Simply put, training the full body not only for competition but also the life of a teenage student-athlete and the preparation into adult hood.  There are many options in the market if you’re looking to just get bigger, faster, stronger but if you are like us, and you were looking for more than that, ITC is the place to come.
 
The coaching and training aspect of ITC is impeccable.  The details and focus of every session will ensure your athlete has an incredible workout that is tailored to them individually every time they visit.  The brain work and the messages they learn through the training has my kids walk out of ITC sessions a completely different person.  They are more upbeat, energetic, and motivated even though they just performed an intense work out for 45-90 minutes.
 
As a former athlete, it is very evident to see the physical results in their training.  As a parent, I see my children’s growth in their mindset and maturity.  I see them thinking about their futures in ways they never did before, I see their motivation in helping and be a part of the solution, and I see them wanting to serve something higher than themselves.  For me and my family, this means being a complete athlete which is what they receive from the team at ITC.
 
ITC has been a huge blessing for our whole family.  The lifelong friendships and relationships that we have developed and the tools that our children have received are priceless.  We are forever grateful and forever ITC!