Protein is an essential nutrient for the body, especially for athletes of any age.
What is protein:
Protein is made up of amino acids. Our body cannot create all the amino acids it needs to function (however it does produce some). Food provides us with the amino acids that our body cannot create itself, making them essential in our diets. It is important to be aware that not all food will contain all essential amino acids, and the quality of protein is not the same in 'protein containing foods’. If protein requirements are not reached this can have a negative effect on how the body functions.
Where can you find protein:
Lean meats- chicken, pork, turkey, kangaroo
Fish- salmon, sardines
Soy products- tofu, tempeh, soy milk, soy yoghurt
Nuts and seeds
Whole grains
Dairy products- cheese, milk, yoghurt
eggs
It is important to understand that total caloric intake (Kj) is just as important when talking about protein intake. If you are under-fuelling the body (low calorie diet), the protein you consume can be used as a fuel source. Therefore, you could be under consuming protein for your body's requirement to rebuild muscle.
So how much do we need:
Athletes should be consuming around 0.3g/kg per meal, which equates to roughly 15-25g of protein for teenagers or 25-30g for adults.
If you are consuming two main meals and a few snacks of the day this equals around 1.5g/kg/day.
Hint: be aware the total grams of the food doesn't match the protein content. E.g. 0g cooked chicken breast = 20g protein (roughly).
Example sources:
Canned tuna 18g/serve
Protein bar 10-20g/serve
Protein yogurt 13-20g/serve
Soy yogurt 8g/serve
30g mixed nuts 5g/serve
2 slices whole grain bread 8g/serve
40g oats 5g protein
Peanut butter (natural) 5g/serve
Roasted fava beans 7g/serve
Roasted edamame beans 23g/ serve
Hummus and whole grain crackers 10g
1 cup high protein soy milk 10.5g/serve
1 cup Cow milk 8g/serve
50g quinoa 7g/serve
Protein powders 20-30g/ serve
Vetta smart protein pasta 25g/serve
Pulse pasta 27g/serve
For more individual support and guidance, book a consult.
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