How does exercise affect my protein requirement?  Part three

Strength and power athletes have additional protein needs compared with endurance athletes.  After resistance training, the rate of protein breakdown and synthesis increases, although for the first few hours the rate of breakdown exceeds the rate of synthesis.

In addition, dietary protein provides an enhanced stimulus for muscle growth.  To build muscle, you must be in positive nitrogen balance.  This means the body is retaining more dietary protein than is excreted or used as fuel.  A sub optimal intake of protein will result in slower gains in strength, size and mass, or even muscle loss.  In practice the body is capable of adapting to slight variations in protein intake.

It is important to understand that a high protein diet alone will not result in increased strength or muscle size.  These goals can only be achieved when an optimal protein intake is combined with heavy resistance training.

Bean, Anita. (2009).  The Complete Guide To Sports Nutrition.  London:  A & C Black Publishers Ltd.