Protein — it's covered in the first few chapters of any sports dietetics textbook; discussed in consumer publications for athletes; and targeted on sports blogs, websites, and discussion boards. So why do questions and confusion about fitness nutrition persist among athletes? As sports dietitians, we understand that it remains a hot topic and concern among athletes for several reasons: Firstly, it's an important macronutrient associated with muscle maintenance, repair and rebuilding; secondly, the performance effect of protein and amino acids continues to be reviewed and investigated in research; thirdly, protein is an important player in the theory of nutrient timing; and lastly, there are a variety of food and supplement sources, with varying amounts of amino acids. Research will continue to evolve on the impact protein and amino acids have on performance and recovery, therefore, protein is unlikely to lose its place on the hot topics list. For now, here are some questions that many athletes have about protein and some key points to add to your arsenal of answers as a sports nutritionist.
How much protein do I need?
Protein needs are dependent upon an individual's activity level (like most nutrients). Here is a summary of an individual's needs based on their level and type of training:
| |
| Sedentary People | 0.36–0.45g per lb (0.8–1.0g per kg) |
| Recreational Exercisers | 0.36–0.45g per lb (0.8–1.0g per kg) |
Serious Resistance Athletes:
Early in Training | 0.68–0.77g per lb (1.5–1.7g per kg) |
Serious Resistance Athletes:
Established Training Program | 0.45–0.55g per lb (1.0–1.2g per kg) |
| Serious Endurance Athlete | 0.55–0.73g per lb (1.2–1.6g per kg) |
| Teenage Athletes | 0.68–0.91g per lb (1.5–2.0g per kg) |
| Female Athletes | 15% lower than males |
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When should I eat protein?
Athletes want to know the timing of their nutrient intake to optimize performance. Dietitians educate them on the importance of carbohydrates for glycogen stores, refueling, and replenishment, so they frequently ask us where protein fits in this eating plan. Researchers have investigated the role protein plays in muscle repair, protein turnover, and muscle glycogen resynthesis. The studies have shown that if the athlete's training is mostly aerobic/endurance, 10–20 grams of protein should be consumed immediately after exercise. For resistance training workouts or body-building, it is recommended to consume about 20–40 grams of protein or 0.05–0.18 grams per lb of body weight in close proximity to your workout.
Below are 3 different ways to get the protein you need to support your workouts:
- Consume 10–20 grams of protein just before and just after exercise
- Consume 20–40 grams of protein just after exercise
- Consume 5–10 grams of protein just after exercise and then again hourly for up to 3 hours after exercise or until regular meals resume
PowerBar
® offers recovery options for your athlete as well:
PowerBar® Recovery bar and
PowerBar® ProteinPlus® drink mix are specifically designed to be consumed as soon as possible after exercise to support the recovery process.
What is the protein content of commonly consumed foods?
Athletes know that meat has protein, but they are often unsure of the number of grams found in the other foods they consume.
| Protein Content of Foods for Recovery |
| Food | Serving Size | Protein Content (grams) |
| Chicken | 3 oz | 26 |
| Fish | 3 oz | 22 |
| Meat | 3 oz | 21 |
| Milk | 1 cup | 8 |
| Yogurt, plain | 1 cup | 12 |
| Cheese | 1 oz | 7 |
| Cottage cheese | ½ cup | 14 |
| Egg | 1 whole | 6 |
| Peanut butter | 1 T | 4 |
| Nuts | 1 oz | 6 |
| Tofu | ½ cup | 10–20 |
| PowerBar® Sport Energy bars | 1 bar | 8–9.5 |
| PowerBar ProteinPlus® protein bars | 1 bar | 20 |
| PowerBar® Fruit Energize™ bars | 1 bar | 6 |
| PowerBar® Recovery bar | 1 bar | 12 |
| PowerBar ProteinPlus® protein powder | 1 scoop | 33 |
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Do I need a protein supplement?
If I had a nickel for every time… yes, this is a frequently asked question. While the answer is not black and white, you should start with a reminder that supplements are never a replacement for food, and there are often some marketing forces at work. Some marketing claims include reports that they are the answer to the protein-poor diet, that they offer better-quality protein than food, or that protein supplements are essential for optimal performance.
We must inform athletes that protein and amino acid supplements are typically based on food components. Their base is often dairy (whey or casein), egg, or soy, so therefore they do not provide a source of protein that can not be obtained in food.
Here is a checklist to review to help your athletes determine if they need to invest in a protein supplement:
- What are your daily protein needs based on your activity level
- How much protein are you currently eating
- Do you choose high-quality protein foods
- Do the additional calories from the supplement fit within your daily needs
Should I focus on branched-chain amino acids?
Your athlete may not know them by name, but the 3 branched-chain amino acids are leucine, isoleucine, and valine. They have received attention in the sports community because they can be used as an energy source for muscle when needed. The use of these amino acids may come into play late in endurance exercise, when glycogen stores are running low. There is no performance benefit in consuming branched-chain amino acids as long as adequate carbs are on board. About 25% of the protein in whole food sources is made up of these branched-chain amino acids.
Several studies have investigated the potential for performance improvements from branched-chain amino acids as a whole. Many have focused on their role in combating fatigue and fighting the effects of overtraining. There may be some relationship between branched chains and immune function, but this needs further study. As a stand-alone branched chain, leucine has been investigated for its role in post-exercise muscle synthesis. This research has shown some promising results for an additional benefit from protein with added leucine compared to the typical carbohydrate recovery intake.
The protein discussion
Questions about protein intake will always be asked. In order to satisfy your athletes' needs and help them meet the demands of exercise, provide them with evidence and ideas they can take to the grocery store and the dinner table. Your guidance is the essential nutrient for their success.
References:
1. Dunford, M. 2006. Sports Nutrition A Practical Manual for Professionals, 4th Ed. American Dietetic Association.
2. Tipton KD Wolfe RR. 2001. Exercise, protein metabolism, and muscle growth. Int J Sport Nutr Exerc Metab 11:109–132.
3. Norton LE, Layman DK. 2006. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. J Nutr 136:533S–537S.
Topics:
Protein, Research
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