Aging athletes need about the same amount of protein as other hard-training athletes. The easiest and safest formula for figuring out the protein needs of any athlete is ~ 1gm of protein per pound of body weight. Exercisers and athletes generally have a higher protein requirement than their sedentary counterparts. Additionally, proper timing of protein ingestion around the workout (30 minutes before and immediately after) and spread evenly throughout the day can dramatically enhance exercise-induced results. This is especially true for recovery, which is most important to "in-training" aging athletes. Using the dotFIT program, you can design ideal athletic menus individualized for you including proper protein requirements, meal timing and complete food plans. Simply fill in your personal statistics and create your program.
As mentioned above, as a simple “rule of thumb,” if you consume 1gm of protein per pound of body weight, you will cover all your protein needs, and consuming more will not be helpful unless you are severely dieting to lose weight. So if you weigh 175LBS, consume 175gms of protein spread evenly throughout the day including before and immediately after training.
Protein recommendations are based on the majority of energy requirements being met by dietary carbohydrates and fats. Below are the actual conservative protein recommendations for exercisers and athletes (1kg =2.2lbs):
Table 13—Protein Dosage Recommendations for Athletes
Minimum acceptable intake
Adaptation period