Athletes and Protein
October 3, 2010
As an athlete, you want to make sure you fuel your body in a way that supports performance in your sport – and life. How much and what kind of protein is best?
Natalie Digate Muth, MD, MPH, RD, a graduate of University of North Carolina School of Medicine, a registered dietitian and an American Council on Exercise master trainer, offers practical tips on how to choose protein sources.
Protein Quality
Several scales are used to evaluate protein quality. However, the most widely used and most accepted method is scaled the protein digestibility –corrected amino acid score (PDCAAS). The proteins with the highest (i.e., best) PDCAAS scores are whey, casein, egg, milk, and soy proteins (Hoffman & Falvo 2004). Beef comes in next, followed by black beans, peanuts and wheat gluten (Hoffman & Falvo 2004). Fruits vegetables, grains and nuts are incomplete proteins and must be combined over the day to ensure adequate intake of each of the essential amino acids.
Choosing the Right Protein Sources
While no one type of protein is best for everyone, bear these points in mind:
Protein Does Not Exist in a Vacuum.
Remember that other that macronutrients also come into play. For example, while beef is a fairly good protein source, it is also high in saturated fat and calories. For example, a 6-ounce broiled porterhouse steak contains 38grams (g) of protein, but it also delivers 44g of fat, 16 of them saturated – almost three-fourths of the recommended daily intake for saturated fat. The same amount of salmon gives you 34g of protein and only 18g of fat, 4g of them saturated (Harvard School of Public Health 2009).
Different Proteins Are Better at Different Times
For example, whey protein is digested rapidly, resulting in a short burst of amino acids into the blood stream, whereas casein is digested slowly, resulting in a more prolonged release of amino acids (Dangin et al. 2002) If the goal is for amino acids to be available for muscle regeneration immediately following a workout, you should time your protein intake accordingly.
A High-Protein Diet Is Not for Everybody
Individuals with pre-existing illnesses such as kidnbey disease, osteoporosis, diabetes or liver disease should consult with their physician prior to adoptinbg a high-protein diet (St. Jeor et al. 2001).
Protein Recommendations for Athletes
Resistance training and cardiovascular exercise induce beneficial muscular and structural damage. Because protein helps the muscles and tissues repair and rebuild themselves, the American Dietetic Association (ADA), Dietitians of Canada (DOC), and the American College of Sports Medicine (ACSM) suggest that athletes have higher protein needs than the general population. These agencies advise endurance athletes to consume about 0.5-0.6 grams per pound (g/lb), whereas strength-trained athletes should consume up to 0.6-0.7g/lb (ADA, DOC, ACSM).
The recommendations are even higher in specific sports such as bodybuilding, fitness, or figure athletes. The protein intake is even greater – approximately 1-2g/lb – depending on how much size and muscle the athlete is trying to add.
Courtesy of the IDEA Fitness Handout.
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