Special needs of athletes:
Protein:
- 1.0-1.5 grams per kg body weight (RDA is .8 grams per kg, for sedentary individuals)
Water:
- 2 hours before = 3 cups
- 10-15 minutes before = 2 cups
- every 15-30 minutes during exercise = 4-8 ounces
- after exercise = replace every pound lost with 2 cups water