Protein and Athletes – A Look at How Much is Needed

Sportspeople and fitness enthusiasts use more energy when they engage in sports activities, training, and gym sessions. Fitness experts claim that these people must eat a carefully-planned diet to get all the nutrients needed in their body. They need supportive nutrients before, during, and after workouts.

Proteins play a crucial role in their bodies since they contain the building blocks needed for muscle growth and recovery. Proteins also provide energy just like carbohydrates and many contain vitamins and nutrients as well.

If you are wondering how much protein you need for optimum performance, then this article is for you.

The Role of Protein in an Athlete’s Body

Protein-rich food has amino acids, which are the building blocks in the body. Their main role is to make muscles and bones strong, among other parts of the body. Here is the specific role of proteins in the body of an athlete:

  •       Growth of muscles – Proteins will promote muscle growth in the body, and this is what most athletes are looking for when they eat a high-protein meal. If you have done your research, many sportspeople, especially in football, are masculine because they eat high-protein meals.
  •       Recovery of muscles – Growth of new cells, which is promoted by high protein meals, accelerates recovery after extreme training and workouts. As a matter of fact, many types of supplements and steroids such as those sold at promote protein synthesis for muscle growth and recovery.
  •       Provision of energy – We all know that carbs are responsible for the provision of energy in the body. But proteins also have calories. For instance, a portion of 100 grams of beef contains 180 calories. This energy contributes to workouts and other body activities. However, this must be boosted by eating carbohydrates.

How Much Protein Should Athletes Eat?

Athletes, unlike those who do not exercise, should eat a lot of protein. The daily intake should be 0.8 grams for every kilo of your body. This should be distributed throughout meals including snacks. Hence, the portion may vary from one person to another. Since it is hard to be accurate, athletes should get as close as possible to this figure. It is recommended to use a nutritionist with fitness experience to offer some guidance.

Protein is found in meat such as lean beef, pork, poultry, fish, and seafood. Animal products such as milk, yogurt, cheese, eggs, and sausages, among others, are rich in protein and can be used for breakfast or as part of the main meals. Lastly, protein from plants such as beans, soy, and nuts play a crucial role in the provision of proteins into the body.

In some cases, athletes might opt to use protein supplements and powders. In this case, look for a reliable seller and use a recommended dosage to avoid dire health repercussions.

Final Word

As you can see, there is no standard amount of protein for athletes or anyone. But one thing is for sure: athletes should consume a high amount of protein to build muscles and promote muscle recovery after workouts.