Protein for athletes: TOP questions and answers

Protein is one of the main macronutrients needed by the human body, especially for people who play sports. The importance of these elements is extremely high, as they help the body to restore muscles after intense training and increase their mass, as well as contributing to muscle function and reconstruction, especially after injuries.

What are proteins?

Proteins are complex organic compounds made up of chains of amino acids connected by chains of peptide bonds. Proteins are the most important building blocks of the body, performing various functions such as muscle growth, supporting immune system function, hormone production, enzymatic activity, and more.

Proteins are produced in the body, but can also be obtained from food. Protein is found in meat, fish, poultry, eggs, dairy products, soy products, nuts, seeds and more. Each amino acid has different properties and functions in the body, so protein sources that contain all essential amino acids are particularly important from a nutritional point of view.

Proteins can be denatured or broken down into smaller chains such as peptides or amino acids. Denaturation is a change in the structure of proteins that can occur due to high temperature, pH changes, mechanical impact, etc. Digestion is the process by which proteins are broken down into smaller chains to make them easier to digest and reach the body’s cells.

Why is protein important for sport?

Protein is a building block of muscle tissue, so consuming it helps ensure your muscles are ready and recover quickly from intense workouts. When you exercise, you need to make sure that the body receives enough protein to carry out its functions related to muscle repair and growth.

How much protein does an athlete need?

The recommended daily intake is 1.2-1.7 g of protein per kilogram of body weight. However, an athlete’s protein needs may differ from this normal value, depending on the intensity, type and frequency of exercise. Some athletes may require up to 2.0 g of protein per kilogram of body weight per day to reach their goals.

What proteins do you need for sports?

It is important to consume quality protein. The best way to do this is to eat foods that contain natural proteins, such as meat, fish, eggs, milk, yogurt, and sour cream. Protein supplements can also be helpful, especially if you need extra protein. These supplements usually contain proteins that have been broken down into amino acids for easier absorption by the body.

The best sources of protein for sports

• Meat: beef, chicken, pork
• Fish: tuna, salmon, mackerel
• Eggs: eggs, egg whites
• Milk