Protein
Protein is an essential macronutrient for growth, repair and maintenance as all cells in the body contains protein.
We have a protein pool within our bodies, with proteins constantly being broken-down into amino acids (AA; the building blocks of protein) and synthesised. When we train the muscle will subsequently be broken down and with sufficient protein in the diet the muscle is able to use the AA to stimulate repair and remodel itself. However, having insufficient AA stores will mean that the muscle cannot repair itself and protein synthesis will not be stimulated.
Types of protein:
Protein is present in varying amounts in foodstuffs. Protein from animal sources contains all essential AA i.e.those that cannot be made by the body. However, vegetarians or vegans can obtain all the AA needed by combining different plant sources of protein e.g. beans on toast, lentils and rice, as the AA lacking in one plant source is made up by the other, hence the term ‘protein complementation’.
How much protein do athletes need?
An average daily intake of between 1.5g - 2.0g/kg bodyweight/day is recommended. However for athletes in a calorie deficit aiming to reduce fat mass whilst increasing muscle mass intakes between 1.6g - 2.0g/kg bodyweight/day for females and between 2.0g - 2.5g/kg bodyweight/day for males may be advised.
Does the timing of protein matter?
It is best to consume protein evenly at intervals (~3-4 hours) throughout the day and so break down the total daily intake to what is required at each meal: breakfast, lunch, dinner and snacks. Benefits are derived from pre- or post-workout ingestion, however, the anabolic effect of exercise lasts at least 24hours. Thus, there is no rush to down a protein shake after a workout if you are consuming protein every 3-4 hours. Also consuming a bolus of casein protein before bed will enhance overnight muscle recovery. Greek yogurt and milk are great sources of casein.
Do I need a protein supplement?
Whilst it is possible to obtain daily protein requirements through the sole consumption of food, supplementation is a practical way of ensuring quality and quantity, particularly for those who undertake high volumes of training and who may find it difficult to consume the same quantity of protein via foods, which is generally more filling.
Increasing protein will not only aid with muscle recovery but will also ensure weight loss is coming from fat mass. Moreover, protein enhances satiety which will help you feel fuller for longer.
How much protein in foods?
Approximately:
1 pint of milk = 20g
4 large eggs = 30g
1 tin tuna = 28g
100g chicken = 27g
100g salmon = 24g
170g Fage greek yogurt = 14g
100g chickpeas = 8.4g
100g tofu = 8.1g
100g oats = 11.2g
50g almonds = 10.5g
Go check out the portable egg pots for an eggcellent snack on the go or quick breakfast option.