There are 20 amino acids, 9 of which are essential or indispensable, meaning theye necessary in the diet. Simply put, the body can make them so wee got to eat them or wel suffer from malnutrition. Because of the essentiality of these amino acids, it important that we eat a certain amount of protein each day to prevent malnutrition. How much protein is this? Well, this amount of protein (along with a small amount of extra protein added in just to be safe) has been established at 0.8g protein per kilogram of body mass (this is called the RDA, or recommended dietary allowance, for protein). Therefore if youe a 220lb individual (100kg), according to the RDA, you need 80g of protein each day to prevent protein deficiency. One question that should come up in your mind is this: Is 80g of protein all the protein you need to eat for optimal performance? The answer: probably not. Some researchers have suggested that athletes may need much more protein than the RDA (up to 2.0g protein/kg body mass or 200g for our 100kg individual above). Whether or not this is true and athletes actually need more protein (to prevent protein wasting and malnutrition) has been studied and debated extensively and inconclusively. Scientists, based on all the available data, just can seem to come to a consensus. However, more important for sports nutrition is the question of optimization. For athletes, who cares how much they need to prevent malnutrition? What important in this population is what intake (when combined with a sportspecific training program) produces ideal body size and composition for the athlete particular sport. Therefore, rather than focusing on the prevention of a protein deficiency, sports nutritionists should place their emphasis on optimization of an athlete health, body composition and performance (the ntersection,�discussed earlier). To this end, it important to come right out with it �in some cases, when trying to optimize health, body composition, and performance, athletes should eat more protein. I know, I know, we just pissed off about 75% of the world dietitians and coaches. For years theye been sold on the idea that you don need more protein to get huge. And guess what, theye probably right. (And as a grappler, you don necessarily have to be huge). So wee not arguing that more protein will make you huge and strong. Rather, wee arguing that there are other benefits associated with an increased protein intake that make eating more protein important. These benefits may include:74
