Proteins - The University of British Columbia Athletics
PROTEIN What is Protein? Protein is an essential nutrient made from 20 amino acids. It is found in meat, fish, eggs, nuts, grains and legumes.
Why is protein important in sport? Protein is the most abundant molecule in the body and plays as essential role in growth and repair of cells, the immune system and creating the optimal hormonal environment. Protein is particularly important for athletes who damage and repair cells continuously throughout training. In order to build muscle mass it’s important to be in positive protein balance meaning more protein is consumed than is being broken down.
How much do I need as an athlete? There has been a lot of debate about the protein needs of athletes over the years but it is becoming apparent that athletes do have higher needs than the sedentary population. This is particularly clear when trying to affect training adaptation. Similar to carbohydrate, protein requirements need to be calculated in grams per kilogram of body mass but protein requirements do not change for the most part depending on activity level. Protein requirements for turnover and repair range from 1.2 – 2g per kilogram body mass. Aim for the higher end of the range for additional muscle mass growth.
Increasing body weight; therefore increased needs
Female 65kg = 65kg x 1.2g/kg = 78g protein = approx. 3 x 20g and 2 x 10g portions below
Male 95kg = 95kg x 2g/kg = 190g protein = approx. 6 x 20g and 7 x 10g portions below
A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016
Food sources Proteins can be found in both animal and plant sources. Animal proteins contain all 9 essential amino acids. Plant sources will not contain all nine but can be eaten in combination which will provide all 9 (see information sheet on vegetarian diet). Food portions containing approximately 20g of protein Approx. weight Handy measure Beef, lamb, pork 75g 3oz 2 medium slices Turkey, chicken 75g 3oz 1 small fillet Grilled liver 100g 4oz 2 tablespoons Grilled fish 100g 4oz 1 small fillet Grilled fish fingers 100g 4oz 6 fish fingers Salmon or tuna in brine 100g 4oz 1 small can Prawns 100g 4oz 2 tablespoons Eggs - - 3 medium size Jerky 50g 2oz ½ fist Hard cheese 75g 3oz 2 matchbox size pieces Cottage cheese 150g 6oz 4 tablespoons Milk, all types 1 pint 1 pint 2% Greek Yogurt 200g 8oz 1 cup Protein drink 25g 1oz 1 scoop Food portions containing approximately 10g of protein Nuts (peanuts, cashews) 50g 2oz 1/3 cup Seeds (sunflower, sesame) 50g 2oz ¼ cup Baked beans 200g 8oz ¼ cup Kidney beans/split 150g 6oz 1/3 cup cooked peas/lentils Tofu (soya bean curd) 125g 5oz ½ packet Soya milk 350ml 14fl 2oz Approx. 2/3 pint Nut butter 50g 5oz 1 ½ tablespoons Bread 125g 9oz 4 slices Pasta e.g. spaghetti 250g 16oz 1 cup Noodles, cooked 450g 16oz 1 cup Rice, cooked 450g 21oz 2 cups Quinoa, cooked 600g 5oz 1 cup Edamame, cooked 85g 3oz ½ cup
After Activity Protein has been shown to be important for recovery from activity. See the information sheet on recovery nutrition for further information.
High protein diets High protein diets have become increasingly popular in the media however they are not recommended for athletes who have higher carbohydrate requirements to sustain efforts in training. However, if athletes are trying to change body composition or reduce body weight, particularly when injured or in the off-season, increasing protein will increases fullness which should result in eating reduced portion sizes of other foods. Speak with your sport Dietitian for further information.
A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016
Are protein shakes necessary? Whey protein is a rapidly digested protein source and is commonly taken after exercise to boost recovery. It may be taken alone or paired with carbohydrates for additional recovery. A carefully planned recovery snack eaten after training will also aid recovery in a similar manner. Sports supplements are not a well-regulated industry meaning that help in choosing the right recovery supplement for you is crucial. Speak with your sports science support and coaching staff for additional guidance. Whichever method is chosen for recovery it is important to make sure that you are always bringing something with you to training to start the recovery process immediately post.
Take Home Messages 1. 2. 3. 4. 5.
Protein is an important nutrient for athletes. Daily protein needs should be calculated and spread out across the day for optimal muscle protein synthesis. High protein diets are not recommended for athletes in high volume training with high energy demands. Protein shakes are not necessary to meet protein requirements but may be used to support high protein intakes and busy schedules Athletes need to seek advice and research minimal risk supplements
**Please speak with your Sports Dietitian for further information**
A SPORTS NUTRITION PUBLICATION © THE UBC DEPARTMENT OF ATHLETICS AND RECREATION, APRIL 2016
