Importance of Protein in the Athlete's Diet

Protein is especially important in the diet of athletes. Amino acids are combined to form complete proteins and enzymes in the body, and if certain amino acids are missing, the protein chains cannot be completed. Certain amino acids are classified as “essential” meaning that the body cannot produce these independently, and therefore it is necessary that we get these amino acids through the foods that we consume. This is why adequate consumption of complete proteins (proteins containing all essential amino acids) is an absolute must for athletes, which put their bodies through hard and intense workouts. Keep in mind that the muscles primarily consist of protein. If essential amino acids are lacking in the diet, protein synthesis can be reduced or even stopped for a period of time. It is possible that the body is getting the calories that it needs to function, yet not getting the essential nutrients that it needs to properly function and perform to its highest level. Protein is needed for muscle growth to take place and for recovery to occur after workouts. So with all of this in mind, why would we continued to train our hardest, yet limit our abilities to receive the greatest rewards for our hard work by not eating adequate amounts of protein? Endurance athletes that train hard need more that the current RDA guidelines for protein. Athletes should be looking at consuming ¾ g of protein per pound of body weight, which is a simple as multiplying your weight in kilograms by 1.7 to get the grams of protein needed daily. This amount will help to offset the negative effects that inadequate protein consumption can cause such as extended recovery times, muscle weakness and suppressed immune system. Two vegetarian sources of complete proteins are quinoa and eggs (which I am a big advocate for…see my earlier post on benefits of eggs). So if you train hard, do yourself a favor and get your protein on people!!!!!!