Whether you’re just starting out in the ‘fitness’ world or a gym veteran, you’ve heard that in these circles people talk endlessly about protein : how much you need, what constitutes an adequate intake, and a thousand and one foods or supplements that are one good source to get them from. Athletes are continually bombarded with advertisements for protein bars, shakes, and dietary supplements. But do you really know which is the best option for you? In this article we will discover the best sources of protein and the necessary amount you need to compensate for the wear and tear of training.
Why are proteins important?
Proteins are a macronutrient that is made up of nine amino acids responsible for promoting the repair and regeneration of all types of cells in the body , from those that make up the brain to those that make up the muscles. Not all protein sources contain all nine amino acids, although some of the best known (such as eggs) do. These types of proteins are called complete protein sources.
Each gram of protein contains 4 kilojoules of energy: if you combine this with the adequate intake of carbohydrates and healthy fats, you will be perfectly prepared to face the effort your body makes when you train without feeling that you die after finishing a session of two hours of gym. Consuming protein also has the ability to speed up metabolism and boost immune system efficiency, making it an important element in weight loss diets.
Proteins and sports
Because athletes burn this protein ‘fuel’ more frequently than normal when training, they require almost constant replenishment . Also, those who are engaged in strength training or weight training experience may experience a tear in the muscles every time they exercise. This effect, far from being an onset of injury (as long as it is mild) is a good sign, since it only means that the muscle tissue is growing.
But for those who train with the goal of increasing their muscle mass to stay healthy and not be at risk of injury, they must help the repair process of their muscles by consuming protein shortly after training to ‘heal’ the tissue that has been torn . This protein intake also helps them feel energized for the rest of the day and allows them to get back to training faster without having to deal with excessive pain.
How much protein do athletes need?
So how much protein does an athlete need to consume? While the protein needs of athletes are higher than those of non-athletes, they are not as high as is commonly believed in the fitness world. Although the act of eating protein alone will not necessarily help increase muscle mass (in the end everything is based on the intensity with which you train), you must take into account all the energy that athletes consume in their activity. Therefore, it would be necessary for them to consume up to three times the recommended daily amount. This is at least 20-30% of the daily caloric intake, and represents an amount of 1.2 to 2.0 gr. of protein for every kilogram of weight.
The intake should be spaced throughout the day, and it is preferable that it takes place after workouts. For this reason, try to include protein in all meals . The most complete and healthy options would be for example a steak (42 grams of protein per serving), canned tuna (40 grams of protein per serving) or chicken breast (30 grams of protein each). If it happens that you are vegetarian or vegan, you should replace these foods with others that do adapt to your diet: eggs, cheese, milk, tofu, nuts, seeds, legumes and peas. In this case, the important thing will be to eat more frequently.
Protein supplements
Most athletes can obtain the necessary amount of protein through food alone, without resorting to supplements. Supplements, shakes and energy bars are a very convenient option, but not always necessary (not even for elite athletes). For example, a shake can be very useful when you have just finished training and need to regenerate the muscle but do not have time to cook because you are going to work. But that does not mean that it is mandatory to eat them: if you are at home, it is always better to prepare a quick omelette than to eat a bar. After all, the natural protein options available to us are immense, and they will always be healthier than consuming processed foods.
