Protein

What is it:

Scientifically protein is a molecule made up of amino acids. Amino acids are key in our body as cells rely on them for maintenance and growth. The sequence of amino acids is always different depending on the protein they make up. Proteins make up structural components of cells and tissue. Proteins are continuously being replaced which is why are body requires a large supply of amino acids at all times.

Why are they so important for athletes:

Protein helps to stop the breakdown of muscles, and helps to build muscles.

It has been highly researched that athletes require higher protein needs than those who are less active. Those who practise sport most days are recommended to have 1.5grams of protein per kilogram of body weight each day. This can help to increase muscle weight in your body by building you bodily tissues. Without the right amount of protein in your diet muscle wasting can occur (A weakening, shrinking, and loss of muscle caused by disease or lack of use. Muscle wasting decreases strength and the ability to move.) 

Those who don't get adequate protein with foods often turn to supplements like protein shakes or protein bars. These offer the same benefits but are easier to take in. 

There are many different types of protein that can increase protein synthesis (this is the process of protein being made) Some sources of protein like milk proteins which contain whey and casein are the highest rated protein type, they include all the essential amino acids in good amounts.Another high rated source is that which comes from animals like eggs, beef and poultry.  Plant sources of protein like beans and broccoli score the lowest for its effect on protein synthesis, these often lack certain amino acids. Which is why vegetarians and vegans have to find ways to still get all the essential amino acids.

Where to find them:

• Eggs (1 whole egg has 6.3g protein)
• Almonds (29g have 6g of protein)
• Chicken breast (1 chicken breast has 26.7g of protein)
• Greek yoghurt (200g has 20g of protein)
• Milk (250ml has 9g of protein)
• Lentils (100g has 9g of protein)
• Lean beef (85g has 25g of protein)
• Protein powders (1 scoop-29g has 17g of protein.
• Turkey breast (85g has 26g of protein)
• Peanut butter (32g has 7.2g of protein.

In conclusion getting the right amount of protein is key to having a sustainable diet and exercise plan, it helps to build muscle mass and also gives you the key amino acids to keep you healthy.

 

Au revoir 

Zoe