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Athletes literally brutalize themselves during workouts and training sessions. This makes nutrition extremely important for optimal performance, recovery and muscle rebuilding. Both hydration and carbohydrate are important for exercise adaptations and recovery, but it is also important to recognize protein.
Protein recommendations for athletes are in the range of 1.2 - 1.7 grams (g) of protein per kilogram (kg) of body weight a day (1 kg = 2.2 lbs) or 0.54 - 0.77 g/lb a day. Recommendations for endurance athletes would be on the low end at 1.2 - 1.4 g/kg (0.54 - 0.64 g/lb) of bodyweight and 1.5 – 1.7 g/kg (0.68 - 0.77 g/lb) for strength and power athletes. For example, an endurance athlete weighing 160 lbs (72.7 kg) would need approximately 87 - 102 grams of protein per day, whereas a 200 lbs (90.9 kg) bodybuilder may require 136 - 170 grams of protein per day. These recommendations may change as some current and emerging research suggests protein requirements may actually decrease in well-trained individuals due to a greater efficiency of dietary nitrogen utilization.
While there are several types of protein, whey protein may be the best choice after a workout. According to Dr. Stuart Phillips, whey protein is more effective than both soy and casein in promoting anabolism (muscle growth) in the fed-state or following exercise. This is due to the high leucine content – a branched chain amino acid – which is a trigger for activating muscle protein synthesis. But when it comes to post workout protein needs, more is not always better. In fact, several studies suggest 20 grams of whey protein (8.6 grams of essential amino acids) is sufficient for most athletes to maximally stimulate muscle protein synthesis. Older athletes may require as much as 40 grams of protein post exercise (16.8 grams of essential amino acids) to maximally stimulate muscle protein synthesis.
Protein consumption before or after exercise is important, but consuming high quality protein spaced evenly throughout the day may be just as essential for optimizing muscle protein synthesis. Throughout the day our bodies go through periods of muscle protein breakdown and muscle protein synthesis. Only when protein synthesis exceeds breakdown, does the growth of muscle mass occur. Therefore, it is important that athletes consume 4 to 5 equally spaced protein containing meals throughout the day versus the typical breakfast, lunch and supper regimen. It is recommended that each meal contains 0.25 - 0.30 g/kg protein. Using our previous example, our 160 lb endurance athlete should aim for 18 – 22 grams of protein per meal and our 200 lb bodybuilder should aim for 23 -27 grams of protein per meal. A protein containing small meal, such as Greek yogurt, prior to bed is also recommended to improve post exercise overnight recovery.
It is highly recommended to choose lean proteins such as: chicken, turkey, fish, lean parts of beef and pork, Greek yogurt and legumes (beans, lentils and chickpeas). In addition, chocolate milk is a great source of whey and could be used as a recovery drink post exercise (20 oz will provide 20 grams protein).
There is no one size fits all approach when it comes to individualized sports nutrition regimens. So always make sure to consult with a sports dietitian to ensure your nutrient needs are met for optimal performance, recovery, and muscle repair.
Guest blog by: Gavin Van De Walle; SDSU dietetic student and personal trainer
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