Top Reasons to Include Protein in Your Sports Nutrition Diet

1) Increased Protein Needs for Active Individuals: Research consistently shows that individuals engaged in regular exercise require more dietary protein than sedentary individuals.

The lower the amount of protein in your diet, the more important it is that it comes from high quality sources. If your protein intake is low, you must get it from high quality sources.

2) Optimal Protein Intake: Consuming 1.4 - 2.2 g/kg/day of protein for physically active individuals is not only safe, but can enhance training adaptations. Protein helps repair and rebuild muscle after exercise.

The exact amount of protein depends on many factors such as the type of exercise, gender, and the amount of lean body mass a person has. To calculate your protein needs, divide your weight in pounds by 2.2 to get kilograms.

3) Safety of Protein Intake: Multiple analysis research shows dietary protein has no negative impact on normal functioning kidneys. In fact, it has been shown to improve kidney filtration.

In addition, bone is made from protein. Those with low protein intake have the highest risk of fracture.

4) Supplemental Protein for Convenience: While it's possible for physically active people to eat their daily protein requirements through a varied diet, protein supplements offer a practical and convenient way to ensure adequate intake for athletes or anyone who wants to increase their protein intake.

5) Protein Quality and Amino Acid Availability: Different types and quality of protein affect amino acid availability and the body's ability to utilize the protein.

The absorption of animal protein is about 95%. The absorption of isolated plant protein, such as in a plant protein powder, is about 92%. The absorption of protein in plants ranges from 40 to 65%.

There appears to be a superiority of one protein type over another in optimizing recovery. If you only eat plant proteins, your total intake will need to be higher compared to someone who regularly eats animal protein. Learn more in our article Which Protein is Right For You.

6) Importance of Timing: Properly timed protein intake is essential for recovery, immune function, and the growth and maintenance of lean body mass.

The first meal and last meal of the day are top priority when it comes to eating protein, especially the morning. Science supports eating 30 grams protein at the first meal of the day. The first meal will stimulate muscle protein synthesis. 

7) Post-Exercise Nutrition: Within 30 minutes after exercise, consuming carbohydrates at high doses (8-10 g carb/kg/day) stimulates muscle glycogen re-synthesis. Adding protein (0.2-0.5 g/kg/day) to those carbohydrates can further enhance glycogen re-synthesis.

8) Amino Acid Supplements: Specific amino acid supplements, such as branched-chain amino acids (BCAAs), may improve exercise performance and recovery. The three BCAAs are leucine, isoleucine, and valine. Leucine is especially important.

9) Carbs and Protein During Exercise: Consuming carbohydrates alone or in combination with protein during resistance exercise increases muscle glycogen, offsets muscle damage, and facilitates greater training adaptations.

10) Pre-Exercise Nutrition: Consuming a carb + protein supplement before exercise may result in peak levels of protein synthesis.  

11) Increased Protein Needs When Injured or Sick: Protein needs increase when you're injured or sick.

If you're not much of a meat eater, turn to beans, fish, milk, yogurt, cheese, eggs, or a tasty protein powder.

In Health and Happiness,

Kelly Harrington, MS, RDN

Registered Dietitian Nutritionist for Healthy Goods

References:

Campbell B, Kreider RB, et al.  International Society of Sports Nutrition position stand:  protein and exercise.  J Int Soc Sports Nutr.  2007 Sep 26;4:8.

Kerksick C, Harvey T, et al.  International Society of Sports Nutrition position stand:  nutrient timing.  J Int Soc Sports Nutr.  2008 Oct 3;5:17.