NUTRITION: How to Be a Protein Pro

By Summer C. McNeill | B.S. Nutrition and Dietetics

What is protein and what does it do?

Protein is an essential macronutrient needed for our bodies to function properly. It plays many important roles in the body– building and repairing body tissues, assisting in metabolic reactions, and helping to coordinate bodily functions, just to name a few. As an athlete with increased energy needs, protein is especially important for growth and recovery so the body can reach optimal performance.

How much protein do I need?

It is a common misconception that more protein equals more muscles. In reality, muscle growth only occurs when you combine consistent strength training with regularly meeting your energy requirements. Consuming too much protein can put unnecessary strain on the kidneys and can lead to dehydration, among other things. According to the dietary guidelines for Americans, protein should account for 10-35% of your daily caloric intake. Depending on your personal needs and activity level, the exact amount of protein will vary. The Academy of Nutrition and Dietetics recommends that athletes consume 1.2 to 2.0 grams (g) of protein per kilogram (kg) of body weight compared to 0.8-1.0g/kg for the average person. Endurance activities will fall closer to 1.2g/kg and strength training will be closer to 2.0g/kg.

So, what does that look like?

For an athlete weighing 150lbs (68kg) the recommended protein intake would be 81-136g per day. You can calculate your own protein range by multiplying your weight in kg by 1.2 and 2.0. Your daily goal should fall within that range, with adjustments made depending on your activity for the day.

Where can I get protein?

Food first, always! Most athletes can get all the protein they need by just eating a healthy, balanced diet. I know protein powders and supplements are cool and trendy, but they can be expensive and aren’t exactly necessary. Protein powders are a convenient option if you don’t have time to consume a full meal. If you do choose to use a supplement, make sure it is third-party tested for safety and accuracy of ingredients. You can search for third-party tested supplements at NSF.org.

Now back to the good stuff… real food! You can get protein from a variety of sources, both animal and plant. The following table contains a few examples of sources and their protein content.

Source Approx Protein Content

Chicken (4oz) Beef (4oz) Salmon (4oz) Eggs (1 large) Milk (1 cup) 24.2g 16.7g 23g 6.3g 8g Tofu (3oz) 16g Black beans (1 cup) 15g Soy milk (1 cup) 6.3g Quinoa (1 cup) 8.1g Chickpeas (1 cup) 13.7g Greek yogurt (1 cup) 12g Cottage cheese (1 cup) 14.9g Peanut butter (2 tbsp) 7g Almonds (1/2 cup) 16.5g

There are so many great sources of protein! Be sure to try different types and find the ones that work best for your lifestyle.

When should I eat protein?

Protein should be spaced out during your day and be included in every meal, that way your body will always have the tools it needs to perform essential functions. For optimal recovery and growth, research shows that protein should be consumed within two hours of exercise. Be sure to pair your protein with a carbohydrate to replenish your glycogen stores. Don’t forget to also fuel properly on your rest days. Your body will still be recovering from the previous days of exercise and it needs all of the nutrients it can get to keep you at your best. If you are struggling to consume enough protein, don’t worry. You don’t have to reach that recommended number right away. Increase your protein intake slowly by adding in protein rich snacks between meals throughout the day.

Summary

Protein is a vital part of everyday life, but it is especially important for an athletes’ growth and recovery. Consuming adequate protein from a variety of animal and plant sources will help you feel and perform at your best. Remember to include protein at every meal and consume a protein rich snack or meal within two hours of exercising for optimal recovery.

Want a personalized nutrition plan?

Find a dietitian here: https://www.eatright.org/find-a-nutri-tion-expert?rdType=url_edit&rdProj=fane_update&rdInfo=fae

If you or someone you know is struggling with an eating disorder please seek help: https://www.nationaleatingdisorders.org/help-support/contact-helpline

Photo credits: RealSimple