There is no one ideal intake for athletes of any nutrient. This is entirely individual and would require extensive blood testing (and other tests) to keep up with the ever changing chemistry of a training athlete. This is neither productive (it adds stress to the program that is unnecessary and has been shown to only slight improve performance, sometimes reducing performance) nor practical. There are new recommendation out that are easy to follow and cover a wide spectrum of athletes (age, weight, gender, timing, etc.)
You should take some nutrition courses on fueling performance and fitness.
I did look up the IOM chart – still trying to assess where the information was derived, though. I know it is a physician’s panel -and historically, they have not been the best sources for nutritional information. Before Dr. Jean Meyer became president of Tufts University, the subject was not even taught during med school. Now (if a poll were taken), I believe it is one course that physicians need to take in nutrition (minimum). I know this because I worked calculating diets in Boston hospitals for about five years, before directing statewide nutrition programs, and am still connected with the industry. It would be interesting, if anybody knows, what these numbers are based on- actual human testing (longitudinal), vs. review of published information? Please forward any links, if possible.
I have heard of all the answers already posted.
I will add that scientific information says that 0.8 g/kg protein per day is probably enough for athletes as well as the general public (IOM Food and Energy Board, 2005). This amount is the minimum, not necessarily the ideal or maximum.
Once more, it seems that nutrition is still under debate.
According to ACE’s LWMC (now Health Coach) manual, the protein requirements for an endurance athlete are 1.2-1.4 grams of protein per kilogram of body weight per day. The protein requirements for a strength and conditioning athlete may need up to 1.6-1.7 grams of protein per kilogram of body weight per day. (ADA, 2000)