BUILD with Protein

Protein is one of the 3 macronutrients and is essential for the growth, repair, and maintenance of muscles in the human body. Athletes in particular require higher amounts of protein due to the physical stress and strain on their muscles from intense training and competition.

Why is Protein Important for Athletes?

Protein plays a crucial role in muscle growth and recovery. When athletes engage in strenuous physical activity, their muscles undergo micro-tears, which require protein to rebuild and recover. Consuming protein before and after exercise helps to promote muscle repair and growth, reduce muscle soreness and fatigue, and improve overall recovery.

Athletes also require protein to support the immune system, as intense training can increase the risk of illness and infection. Additionally, protein helps to regulate appetite and maintain a healthy weight, which is important for overall health and athletic performance.

How Much Protein Do Athletes Need?

The protein needs of athletes vary depending on factors such as age, gender, body weight, and level of physical activity. According to the International Society of Sports Nutrition, athletes should consume between 1.4 to 2 grams of protein per kilogram of body weight per day to meet their increased protein needs. For example, a 150-pound athlete would need between 95 to 136 grams of protein per day.

Examples of Protein-Rich Foods for Athletes

Athletes can meet their protein needs by consuming a variety of protein-rich foods throughout the day. Here are some examples of protein-rich foods that athletes can incorporate into their diet:

• Lean meats: Chicken breast, turkey, and fish are excellent sources of high-quality protein. A 3-ounce serving of chicken breast contains around 27 grams of protein.

• Dairy products: Greek yogurt, cottage cheese, and milk are excellent sources of protein and can be used as a base for smoothies or eaten as a snack. A 6-ounce serving of Greek yogurt contains around 18 grams of protein.

• Eggs: Eggs are a versatile and affordable source of protein that can be consumed for breakfast, lunch, or dinner. One large egg contains around 6 grams of protein.

• Plant-based proteins: Plant-based proteins such as beans, lentils, quinoa, and tofu are excellent sources of protein for athletes who follow a vegetarian or vegan diet. One cup of cooked quinoa contains around 8 grams of protein.

In addition to the amount of protein, the timing of protein intake is also essential for athletes. Research suggests that consuming protein before and after exercise can enhance muscle recovery and promote muscle protein synthesis. Aim to consume a high-protein meal or snack within 30 minutes to an hour after exercise to maximize the benefits. Spreading protein intake throughout the day is also crucial for optimal muscle growth and repair. Athletes should aim to consume protein with each meal and snack to ensure a steady supply of amino acids to their muscles throughout the day. By spreading protein intake throughout the day and timing protein consumption around exercise, athletes can optimize their protein utilization and support their athletic performance and recovery.

Do you Need Protein Suppliments as an Athlete?

In addition to whole foods, athletes may also choose to supplement their protein intake with protein powders. Protein powders are not necessary to consume as an athlete, but can be a convenient and efficient way to increase protein intake- particularly for athletes who struggle to consume enough protein through whole foods alone. However, it's important to note that protein powders should not be used as a replacement for whole foods, as they lack the essential nutrients found in whole foods.

Protein powders also fall into the supplement category. Athlete should be wary of which protein powders they choose as the supplement industry does not regulate products and products may contain substances that could put an athlete’s ellgibility at risk. Protein powders (and all supplements) should be third party tested for banned substances by NSF Certified for Sport or Informed Sport Certified for safety and quality.

Protein is a crucial macronutrient that plays a vital role in the growth, repair, and maintenance of muscles in the human body. For athletes, protein is even more important due to the physical stress and strain on their muscles from intense training and competition. By incorporating protein-rich foods into their diet and potentially using protein supplements as needed, athletes can ensure they are meeting their increased protein needs and supporting their athletic performance and overall health.