Protein 2
Protein enhances rates of muscle protein synthesis . -1
3
For athletes 1.2-1.7g.kg per day is recommended (for a 70kg male this would equate to 3 approximately 100g of protein). This recommendation can usually be met through diet alone .
Foods providing approximately 10g of protein1…
2 small eggs 1.5 slices of cheese 50g tinned tuna 200g yoghurt 35g lean beef, pork or lamb 4 slices wholemeal bread 150g lentils or kidney beans 200g baked beans 60g nuts or seeds 330g cooked pasta
Recovery Window of opportunity? References 1.
2. 3.
AIS Sports Nutrition. Protein. [Online]. 2014. [Accessed 18 August 2014]. Available from: http://www.ausport.gov.au/ais/nutrition/factsheets/ba sics/protein_-_how_much Coleman E. (2012). Protein requirements for athletes. Clin Nutr Insight38(9), 1-3. Rodriguez NR, Di Marco NM & Langley S. (2010). Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc109(3), 509-527.
Consume protein as soon as possible after exercise to 2 optimise retention of amino acids . Combining this with 1 carbohydrate means glycogen levels are also restored . 1
Protein-carbohydrate snacks …
Flavoured yoghurt Flavoured milk- contains carbohydrate to restore muscle glycogen and high quality proteins 2 to aid growth and protein synthesis . Fruit smoothie Sandwich with meat, cheese or peanut butter