The International Society
of Sports Nutrition (ISSN) proposes that exercising individuals need approximately 1.4 to 2.0 grams
of protein
per kilogram of bodyweight per day, with the actual amount dependent upon the mode and intensity
of the exercise, the quality
of the protein ingested, and the status
of the energy and
carbohydrate intake
of the individual.
In general, try get about 0.5 grams
per kilogram of your
bodyweight of carbohydrates within 30 to 60 minutes
of sweating and an additional 1.5 grams
per kilogram body weight within two hours.