Protein is extremely important for athletes because it can increase glycogen storage, reduce muscle soreness, and promote muscle repair. People who train regularly can benefit greatly from consuming an adequate serving of protein at each meal and spreading their intake of this building block throughout the day.
Because some high-protein foods can also be high in saturated fat (such as fatty meat or higher-fat dairy products), it is important to choose lower-fat foods such as lean meats. It is also recommended to consume a variety of plant-based proteins to ensure sufficient amounts of essential amino acids. This is known as “complementary protein”.
Although increasing protein intake can be beneficial for athletes and high-level exercisers, the importance of high-protein diets is often overstated. A common misconception is that eating protein alone increases muscle mass, and focusing too much on absorbing lots of protein can mean not getting enough carbohydrates, which are a more efficient source of energy for exercise. It is important to know that high protein intake can increase energy (calorie) intake, which can lead to excessive weight gain.
Protein intake recommendations for athletes
The current daily protein intake recommendation for adults is 0.75 g of protein per kg of body weight. However, most people consume much more than this, which with the current recommendation of 150 minutes of moderate activity per week, is not at all necessary. Protein requirements, on the other hand, may be slightly higher in people who exercise regularly to stimulate muscle tissue growth and repair.
For strength and endurance athletes, protein requirements increase to about 1.2-2.0 g of protein per kg of body weight per day. Recent recommendations for endurance athletes also focus on synchronizing protein servings rather than just total protein intake, with a particular emphasis on high-quality protein (after key exercise sessions and every 3-5 hours or so, as needed). In athletes who are energy deficient, such as team sports players, it may be beneficial to consume slightly higher amounts of protein than recommended to reduce muscle mass loss.
When to consume protein?
The timing of protein intake for athletes is important, especially during the recovery period after training. Between 30 minutes and 2 hours after a workout, it is recommended to consume 15-25g of protein along with some carbohydrates. While they may be convenient to consume during exercise, protein supplements cannot provide all the ingredients found in protein-rich foods. A protein shake contains about 20g of protein, which you can get from half a chicken breast or a small can of tuna. However, it is a great way to supplement your diet. You can purchase supplements at https://inkospor.pl/bialko.
Vegetarian and vegan diets for athletes
Recently there has been an increased interest in the use of vegetarian or vegan diets to improve athletic performance, nevertheless they still remain somewhat of a novelty. To date, there have been only a few studies that have looked at the implementation of vegan/vegetarian diets by athletes.
Currently, there is no clear evidence that vegetarian or vegan diets affect athletic performance differently than a mixed diet, although it is important to remember that regardless of the dietary pattern chosen, it is important to follow a balanced diet to meet basic nutritional requirements. Further research is needed to determine if vegetarian or vegan diets can help record progression.
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