Protein...
Its Role
Protein is another important nutrient, it has structural qualities for the body. These help make connective tissues and muscle cells. Endurance athletes have been reported to need more protein compared to inactivity individuals due to the breakdown of animo acids through energy expenditure.
Animal or Plant sources…
Animal sources such as dairy, meat and poultry are often seen as the best sources of protein, as they are 'complete' providing a balanced intake of amino acids (molecules making up proteins). However plant sources such as rice, bread, lentils, nuts also contribute to protein intake. Ideally a mixture of proteins in meals and snacks throughout the day should ensure an adequate balance of amino acids are consummed.
Your Intake?
Like carbohydrate and fat your protein intake will depend on your levels of physical activity. Commonly 0.8g/kg BM of protein is recommended for normal individuals. This is increases to 1.2 g/kg BM for moderate intensity endurance training. This translates to approximately 15% of total diet intake coming from protein sources.
Table 4. Amount of Protein required dependent on activity.
Activity |
Amount (g/kg) |
Sedentary |
0.8 – 1.0 g/kg BM* |
Moderate-intensity endurance athletes |
1.2 g/kg BM |
Female athletes |
15% lower than male recommendations |
* gram per kilogram of Body Mass
What These Recommendations Might Look Like…
Table 5. Protein rich sources for athletes (10g of protein per serving)
Animal Sources |
Plant Sources |
2 small eggs |
4 slices of wholemeal bread |
30g reduced fat cheese |
3 cups wholegrain cereal |
250ml low-fat milk |
2 cups cooked pasta |
35g beef |
3 cups of cooked rice |
40g chicken |
200g baked beans |
200g low fat yoghurt |
60g nuts |
CLICK HERE FOR CARBOHYDRATE AND FAT RECOMMENDATIONS
