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Last week we started to look at nutrition for improving sports performance by focusing on ensuring adequate carbohydrate intake.
Today, we will continue with that trend by looking at the importance of proteins.
When you think of athletes requiring protein you might picture resistance trained athletes, however proteins are still very important for athletes training for aerobic events such as the fun run.
Proteins are made up of chains of amino acids linked together. Different proteins contain different sequences of amino acids. Some amino acids can be made by the human body (non-essential amino acids) and others can only be obtained via the diet (essential amino acids).
When we eat proteins we break them down into these individual amino acids and then our body uses them for various roles, including building and repairing connective tissue, cell membranes and muscle cells.
They may also be used to make new enzymes and hormones. Eating a wide variety of protein containing foods will ensure you are getting all that you need. Many types of foods contain proteins and those container larger amounts include:
• Lean meat including chicken, beef, lamb and fish
• Eggs
• Dairy foods such as milk, yoghurt and cheese
• Seeds and nuts
• Beans and lentils
• Soy products like tofu
Animal foods are considered to be the best sources of protein but plant sources are especially important for vegetarian athletes.
Exceptionally large intakes of protein are not required and people exercising a few times a week would likely require approximately 0.8-1.0g/kg/day. For a 70kg person this equates to between 56-70g per day.
Everyone should be able to meet their protein needs with well-planned good quality nutritious foods. Spreading adequate protein across the day and in particular around training sessions will give the best results. Consuming 20-30g of high quality protein has been shown to maximise recovery post exercise.
If you achieve this amount at breakfast, lunch and dinner then you will easily meet your daily protein needs.
Examples of foods containing approximately 20g of protein are:
• 70g cooked lean rump steak
• 70g grilled chicken breast
• 85g grilled salmon
• 3 large eggs
• 550ml skim milk
• 60g light cheese
• 300g plain low fat yoghurt
• 170g tofu
• 320g chickpeas
As you can see smaller amounts of animal products will give you the 20g of protein but it is still possible to achieve it from plant products too. The main message to take away from this is to try and have a good quality source of protein at each meal across the day and also ensure that you are eating multiple times across the day and not skipping meals.
Important footnote
Please be aware that the presented information may not be suitable for you if you have specific health conditions and you should seek the assistance of an accredited practising dietitian for individualised nutritional advice.
Editor's note: To ask Michael a question, use the comment section at the bottom of this story page. Thanks to everyone who has sent questions through so far.
