Soccer players, runners and other endurance athletes probably need 1.2 grams to 1.7 grams, while football players and body builders, who generally weigh more, need closer to 2 grams. There are a lot of guys out there who mow the lawn and think they need more protein and a big 42-ounce container of Gatorade. That may seem like a lot of protein, and for an inactive person it would be. But for athletes who may burn 4,000 calories a day, the increased protein is just part of a higher caloric intake that is needed to provided energy and allow the body to rebuild. Clark and other sports nutritionists say protein supplements are unnecessary, with the possible exception of athletes who are strict vegetarians.
Protein is needed to build muscle and, to a lesser extent, as a fuel source.
But just eating protein won't add muscle. Increasing strength requires some type of strength training. Most Americans already are getting more than enough protein, but it's not a bad idea for athletes to check intake. A general rule of thumb has been that for activities lasting less than one hour, water probably will do the trick. But several speakers at the conference said carbohydrate and electrolyte replacement drinks have added benefits over water, especially for longer activities.