There is evidence that the rate of fat metabolism may be accelerated by ingesting caffeine prior to and during endurance performance. However, insomnia, restlessness and ringing of the ears can occur. Furthermore, caffeine acts as a diuretic and athletes want to avoid the need to urinate during competition. Protein After carbohydrates and fats, protein provides energy for the body. Exercise may increase an athlete's need for protein, depending on the type and frequency of exercise.
Extra protein is stored as fat.
In the fully grown athlete, it is training that builds muscle, not protein per se. The ADA reports that a protein intake of 10 to 12 percent of total calories is sufficient. Most authorities recommend that athletes eat 1 to 1.5 grams protein per kg of body weight per day. Adolescents and body-builders often follow the recommendation of 1.5 grams of protein per kilogram of ideal body weight. To calculate your protein needs, divide your ideal weight by 2.2 pounds to obtain your weight in kilograms.