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Protein power
Why athletes need protein and how to get it The importance of protein in nutrition and health, especially for athletes, cannot be overemphasized. It's quite appropriate that the Greek word chosen for this nutrient is proteos, meaning "primary" or "taking first place." The basic structure of protein is a chain of amino acids, and every living cell and all body fluids, except bile and urine, contain these amino acids. The cells of muscles, tendons, and ligments are maintained with protein. Enzymes, receptors, and hormones that maintain human metabolism are essentially protein molecules. Even our bones require a sufficient amount of protein to stay strong. And for those of you who exercise regularly and compete in competitive athletic events, obtaining enough dietary protein is crucial for optimal performance, not to mention a healthy physique. If you participate in consistent physical exercise you're going to need extra protein in your diet. "That's because exercise is catabolic, and protein helps to keep the body in positive nitrogen balance," says registered dietitian Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center and nutritionist for the Pittsburgh Steelers. In other words, exercise (especially weight training) causes a breakdown in muscle, so you need the protein in chicken and eggs to counteract this and promote lean body mass growth. Additionally, during more prolonged forms of exercise, such as endurance cycling or distance running, recent studies suggest that the oxidation of amino acids accounts for as much as 5 percent of the total energy expenditure. You'll need to eat enough protein to make up for this loss. "Insufficient protein in an athlete's diet can cause weakness, decreased immunity, poor athletic performance and reduced lean body mass," Bonci says. The human body requires about 20 amino acids for the synthesis of its proteins. Of these 20, nine are deemed "essential," because we are incapable of producing them, and therefore we must acquire them from food. Foods that contain all of these essential amino acids are considered to be high quality protein sources or complete proteins. According to research, complete proteins are more effective at promoting optimal recovery from exercise by hastening the repair and building of muscle. All meat and other animal products are sources of complete proteins. These include beef, lamb, pork, poultry, fish, eggs, milk and yogurt. Protein in plant foods (such as grains, fruits and vegetables) often lack one of the essential amino acids and are considered incomplete proteins. However, plant proteins such as beans and rice can be combined to include all of the essential amino acids and form a complete protein. Quinoa, soy and hemp are among the best sources of high-quality vegetarian protein. Post-workout Protein Arguably, the most crucial time to ensure that you take in adequate amounts of protein is post-workout. Including protein in the post-exercise meal is critical for muscle repair and improves your ability to train hard and consistently. "It's recommended that one consume at least 12 to 15 grams of protein within 30 minutes after exercise," Bonci advises. Recent research shows that combining protein and carbohydrates in the post-workout repast increases insulin response, which results in more nutrients entering the muscle tissue and, therefore, more stored glycogen, which is your major energy reserve for future exercise. "Chicken and rice, pasta with meat sauce or a sandwich with canned salmon will give your muscles all the protein and carbs they crave post-workout," Bonci says. A 150-pound athlete training for a marathon will need 90 to 105 grams of daily protein. Think it's hard to eat that much protein? It's not! These foods would give this athlete all the protein needed: 3 oz chicken breast: 21g Total Protein: 105g Matthew Kadey is a Toronto-based dietitian and free-lance writer (www.mattkadey.com) |