Protein is a nitrogen rich compound, which is needed for all structures in the body, including muscle tissue. It is made up of smaller molecules called amino acids, which are the building blocks of life. Protein is needed for normal repair and replacement of cells tissues, as well for the formation of hormones, enzymes and antibodies. When we exercise we actually break down fibres of the muscles we use and our body then repairs these structures using protein from the food we eat. Every-time muscle fibres are broken down and repaired they get stronger and more flexible. With intense resistive training and higher levels of protein, the muscles can actually grow much larger. Therefore there are different protein requirements depending on the type of sport and activity you do and the goals that you may have.
Whatever the exercise or sport, it is important to keep the body supplied with regular amounts of protein so that muscles can be repaired or grow, a state called anabolism or positive nitrogen balance. This means that you need to eat protein every 2-3 hours on waking, which essentially equates to eating 5-6 smaller meals per day. If you do not eat protein after 3 hours the body will actually start to use muscle protein for its other functions and structures, a state known as catabolism, muscle breakdown or negative nitrogen balance. For the average person this may not be an issue but for a trained athlete this is very important as essentially the muscles are wasting away and performance and strength will be hindered.
Rich sources of protein in foods are Fish, Poultry, Eggs, lean Meat, Beans, pulses and low-fat Dairy products.
Vegetarians and vegans need not worry, foods tofu, tempeh, TVP, Beans, pulses and grains such as quinoa are good sources of protein. If higher amounts are needed, a soya protein supplement can be used to boost protein levels.
Below is a general guide for the levels of protein needed depending on activity levels. (To calculate lean body weight you need to find out how much of your weight is fat and subtract it from your total bodyweight. Certain health stores, pharmacies and fitness clubs will be able to calculate this for you. Also to find your weight in pounds from kilos you need to multiply by 2.2.)
|
Activity |
Grams of protein per pound of lean bodyweight per day |
|
No exercise Light exercise Endurance athletes Strength athletes, triathletes & Bodybuilders |
0.3 - 0.4 0.5 - 0.6 0.6 - 0.7 1.0 - 1.5 |
Example 1
The daily protein requirement for a footballer with a lean bodyweight of 150lbs (68.18Kg) is 0.65 x 150 = 97.5g
Example 2
The daily protein requirement for a bodybuilder with a lean bodyweight of 200lbs (91Kg) is:
1.35 x 200 = 270g (equivalent to 10 chicken breasts or around 30 large Eggs)
Obviously, some athletes and bodybuilders need very high levels of protein to get the increase in muscle growth or strength that is required. In this instance using protein supplements such as whey protein, soya protein, egg protein or milk protein can deliver the concentrated quantities needed without eating high amounts of foods, which are often difficult to digest. A typical serving will give between 15-50grams of protein.
Other supplements include amino acid complexes but normally only provide 1gram per tablet, so many need to be consumed to reach reasonable amounts of protein
There are also meal replacements either as powders or in convenient ‘ready to drink’ formulas which supply protein in addition to other key nutrients. These are designed to replace 1-3 meals out of the 6 meals that should be consumed each day.
When eating high amounts of protein foods it may be useful to take digestive enzyme or Bromelain supplements to ensure they are properly digested and absorbed. Protein supplements are normally easy to digest, so should not need extra assistance with digestion.
High protein diets increase the demand for B-vitamins, particularly Vitamin B6 so a hi-potency B-complex supplement could be useful.
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