Protein Needs for Training
Completion requirements
Protein Needs for Training
Protein has been considered a key nutrient for sporting success by athletes of all eras.
Today, athletes are provided with a vast array of protein and amino acid supplements to increase their protein intake.
Research shows that enhanced protein balance is a desirable goal of the recovery phase. The purpose is to overturn the increased rates of protein breakdown that occur during exercise and to promote muscle growth, repair, and adaptation following exercise. These studies have shown that a high quality protein after a training session enhances protein synthesis during the recovery period. Usually, 10 g of protein is enough to achieve this effect, and 20 to 25 g is shown to achieve the maximum effect. Protein should be consumed within 30 minutes of an event or exercise. Protein that comes from animal sources, such as dairy, eggs, meat, fish, and poultry, is considered high quality protein.
Some scientists have suggested that endurance and resistance-trained athletes in heavy training have increased protein needs - up to a maximum of 1.2 to 1.7 grams of protein per kig of body weight. However, this evidence is not clear or universal.
Whey protein is popular as a recovery supplement because it provides a rapidly absorbed high-quality protein source. However, only a small serving of whey protein is necessary, and the real value is that these supplements can be practical and convenient to consume after exercise. They can be very expensive, but an everyday food such as milk or yogurt may be just as effective for a fraction of the cost. Sweetened versions of these dairy foods can provide protein, carbohydrates, fluid, and electrolytes for immediate recovery as well as other nutrients (such as calcium) for total health. Read the chart below for some examples of common foods high in protein.
Protein Rich Foods for Athletes
Each of the following foods provides 10 grams of protein:
| Animal Foods
|
Plant Foods
|
|---|---|
| 2 small eggs
|
4 slices of wholewheat bread
|
| 1 cup low fat milk
|
3 cups wholegrain cereal
|
| 50 grams grilled fish
|
2 cups cooked pasta
|
| 40 grams lean chicken
|
3 cups cooked rice
|
| 70 grams cottage cheese
|
200 grams baked beans
|
| 200 grams reduced fat yogurt
|
60 grams nuts or seeds
|
| 45 grams lean beef, lamb or pork
|
100 grams soy meat
|
| Circumstance
|
Targets |
|---|---|
| Immediate recovery after fuel-depleting exercise
|
10-25 grams of protein within 30 minutes of exercise
|
| Group | Targets |
| Sedentary men and women
|
0-8-1.0 g/kg/day
|
| Elite endurance athletes
|
1.6 g/kg/day
|
| Moderate-intensity endurance athletes
|
1.2 g/kg/day
|
| Recreational endurance athletes
|
0.8-1.0 g/kg/day
|
| Football, power sports
|
1.4-1.7 g/kg/day
|
| Resistance athletes
|
1.0-1.2 g/kg/day
|
| Female athletes
|
15% lower than male athletes
|
Although some resistance-trained athletes and body builders consume more than 2 to 3 grams per kg body weight, no evidence shows that these high daily protein intakes increase the gains in
muscle mass or strength. These diets are not necessarily harmful, but they are expensive and can fail to meet other nutritional goals, such as providing the fuel (carbs) needed for training and performance.
Example Athletes
What is the daily recommend total of protein (in grams) for each of the example athletes? Use the target for protein intake for your calculations. To change pounds to kilograms, divide the weight in pounds by 2.2.
Sarah is considered a moderate-intensity endurance athlete.
Wrestling is a very demanding sport that requires endurance, strength, agility, and flexibility.
63.5 kg (140 pounds) x 1.4 = 88.9 grams of protein each day
As a football player, Marc must have endurance, strength, and agility.
108.9 kg (240 pounds) x 1.7 = 185.13 grams of protein each day