Annette Nistor on Protein

Protein needs of Athletes

What is protein?

Protein plays many essential roles in the body, it can be used in growth and repair or it can be burned for energy. Protein is a normal part of our diet and is found in animal and plant foods such as meat, dairy, eggs, fish, and chicken. These foods have all the essential amino acids (building blocks) that the body requires, however some protein foods such as legumes and grains are low in essential amino acids. By combining legumes with cereals such as beans on toast, lentils on rice, or nuts with grains such as a peanut butter sandwich, ensures the body gets adequate amounts of amino acids from a meal.



So does exercise increase protein requirements?

Muscle protein is always being made and broken down. Most of our protein comes from the diet. The recommended dietary intake (RDI) for protein in the general population is 55g a day or 1g/kg body weight daily. Strength and endurance athletes need nearly twice the RDI and endurance athletes about 1.5 times RDI.



Fortunately, the high food intake that most athletes have ensures a generous protein intake; usually well above requirements so supplementing is not required. Those athletes who may be at risk of eating too little protein are athletes who are in weight-restricted sports, fussy eaters and dieters. High protein diets are not necessary and run the risk of increasing dehydration, promoting calcium loss from bones and displacing other important nutrients from the diet. It is also unlikely to enhance athletic performance. Excess protein is not stored but rather it is used as an energy source.



Protein supplements do not offer any advantage over normal dietary sources of protein. Dietary protein can provide additional amounts of other nutrients like carbohydrates, vitamins, minerals and antioxidants. If you are considering supplementing consult a sports dietician first before you spend all that money.