Protein is an essential macronutrient that plays a crucial role in muscle growth, tissue repair, and overall athletic performance. The protein requirements for athletes are very different from people that are less active. This is due to the increased demands placed on their bodies during training and competition. In order to train your body and to build muscle, your body will need a certain amount of protein everyday, if you are planning to get somewhere with your body.
How Much Protein Do Athletes Need?
The recommended daily allowance (RDA) for protein for adults is 0.8 grams per Kilogram, or roughly 0.36g per pound of body weight. The calculation in the US essentially works out to roughly a third of your bodyweight in grams, so 150lbs would mean roughly 54g (1.8oz) of protein.
However, athletes may require more protein to support their training goals. The exact amount varies depending on factors such as the type of sport or the training intensity and duration. Endurance athletes may need slightly less protein and more carbohydrates before an event, and then they would probably switch to higher protein during recovery.
The Timing of Protein Intake is Important
Athletes who train more intensely and for longer durations will have higher protein needs. Athletes aiming for muscle growth will also need more protein than those focused on maintaining their current muscle mass.
Consuming protein throughout the day is important for optimal muscle protein synthesis. However, timing protein intake around workouts can be beneficial. Consuming protein within 30 minutes of exercise can help stimulate muscle protein synthesis and promote recovery.
High-Quality Protein Sources
Choosing high-quality protein sources is essential for meeting your protein needs. Some excellent sources of protein include:
- Lean meats: Chicken, turkey, beef, pork – roughly 20-30g of protein per 100g
- Fish: Salmon, tuna, cod – also roughly 20-30g of protein per 100g
- Eggs: Whole eggs or egg whites – around 12g per 100g
- Dairy products: Milk, yogurt, cheese – around 10-15g
- Legumes: Beans, lentils, chickpeas – can vary between 15-25g per 100g
- Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds – will give you around 20g
- Tofu and tempe: Roughly 8-18g per 100g
Note: These are approximate values and can vary depending on the specific food and preparation method.
The list goes on and on, as there are many sources of protein so you are guaranteed to find something you like to eat. Also remember that excess consumption of anything can also have detrimental effects on your health.
Incorporating Protein into Your Diet
To ensure consistent protein intake throughout the day, aim to include a source of protein at every meal. This means incorporating protein into your meals, and don’t neglect the importance of snacks! Choose protein-rich options such as nuts, seeds, yogurt, or protein bars to maintain a steady supply of amino acids between meals.
To further boost your protein intake, consider adding protein powder to your smoothies or shakes. When selecting protein sources, prioritize lean options by opting for lean cuts of meat and removing any visible fat.
By understanding protein requirements for athletes and incorporating high-quality protein sources into your diet, you can optimize your athletic performance and achieve your fitness goals. If you still need help, speak a physio here at Bellefleur physiotherapy and we will be happy to give you some guidance.