Protein is one of the energy-generating nutrients that ensures normal human activities. Protein participates in the structure of cells and tissues in the body, including muscle tissue. Protein is necessary for growth and the formation of new tissue, and it also helps repair muscle fibers damaged during exercise and physical activity. In addition, protein also plays a role in creating many enzymes and hormones such as adrenaline, while maintaining fluid balance in tissues, helping to transport important nutrients throughout the body and regulating blood clotting.

Protein intake for athletes

Post-workout protein consumption enhances post-exercise adaptations and may enhance performance in strength and endurance exercises. However, the amount of protein consumed per serving for each type of physical activity, exercise, and sport is still controversial.

The recommended nutritional needs for Vietnamese people, at a light physical activity level, of the Institute of Nutrition suggests the following protein consumption levels:

Recent studies and the latest US sports nutrition and performance guidelines recommend protein intakes ranging from 1.2 to 2.0 g protein/kg body weight/day  [1]  regardless of aerobic or resistance exercise, with higher protein intakes for resistance training groups. Athletes who are trying to lose weight may consume protein at 1.6–2.4 g/kg .  For injured athletes, protein intake may be required to maintain lean body mass, which is critical, especially for high-performance athletes.

Although protein has positive effects on lean mass (muscle) in individuals who eat a lot of protein combined with exercise, it would be remiss not to consider the potential adverse effects of long-term high protein intake, although the evidence for these effects is currently quite preliminary and incomplete.

What foods are good sources of protein?

Milk proteins (whey and casein) are generally considered to be two of the highest quality proteins, promoting greater protein uptake into the muscles, while plant proteins are generally of low quality, often lacking one or more essential amino acids. Protein sources such as eggs, beef, poultry, fish, and milk are generally considered good protein sources. To make these sources “complete,” it is recommended to combine plant sources to make up the amino acid profile, such as a serving of beans and rice.

Here are some protein-rich foods:

Protein intake should be spread throughout the day ,  with  approximately  20g per meal and especially post-workout. Athletes should consume protein before and/or after exercise to enhance post-workout protein anabolism. Scientists have found that consuming 6g of essential amino acids immediately after exercise doubled protein balance. Consuming 20g of whey protein before exercise increased muscle uptake of essential amino acids by 4.4 times during exercise and did not return to baseline until 3 hours after exercise. Thus, increased protein intake before and after exercise is recommended for athletes or exercisers of all levels.

References

 1. Egan, B., Protein intake for athletes and active adults: Current concepts and controversies. Nutrition Bulletin, 2016. 41(3): p. 202-213.