An Athlete’s Guide to Protein

Athletes leave no rock unturned if it means gaining fitness and smashing goals. Aside from training, nutrition and fueling are or should be at the top of the priority list. Although sometimes overlooked because of carbohydrates’ role in performance, protein is critical for athletes, especially endurance athletes and runners, due to the catabolic nature of the sport. Protein contributes to our overall health and daily energy management. Among them, protein improves muscle recovery, boosts strength, assists in the formation of hormones, enzymes, and neurotransmitters, supports the immune system, increases bone strength, assists hemoglobin formation, and meets elevated caloric requirements.– just to name a few of the benefits.

Protein Recommendations

According to the Food and Nutrition Board of the Institute of Medicine, the Recommended Daily Allowance (RDA) for the average individual is 0.8 grams of protein per kilogram (kg) or 0.35 grams per pound of body weight per day for general health. However, athletes require a higher overall daily protein intake to maintain and build muscle mass in the range of 1.4 -1.7 grams protein/kg/day. As an example, a 150 lb. person would need ~90- 120g/day. Signs you may not be getting enough protein to support your training include sluggishness or energy lulls during the day, difficulty building muscle, frequent hunger despite eating enough calories, and delayed recovery from workouts.

The body absorbs and utilizes protein when consumed at evenly spaced feedings throughout the day – such as breakfast, lunch, dinner, and snacks to bridge a gap between meals. Loading your plate or smoothie with excess protein is not going to fast-track recovery, as the unused protein can be converted to glucose. The endurance athlete’s size and age are determining factors in how much to consume at one time. Smaller athletes may need only 20-30g, whereas larger athletes with more muscle mass and higher energy output can easily incorporate up to 35-45g protein in one meal. Older athletes (>55-60 years old) require more protein to achieve the same effect due to the progressive loss of muscle mass associated with the aging process.

To maximize physical adaptation and maintain a robust immune system, both the timing and amount of protein are critical. Here is a general guideline.

Begin and end your day with 15-20 g of protein to suppress the negative effect of hormonal stress (cortisol), which is often elevated during a heavy training phase, when struggling to keep weight on, or when suffering from broken sleep.
Meals: Include quality protein at each meal (20-40g, depending on size and age of the athlete).
Snacks – bridge the gap between meals that are more than four to five hours apart. Include 15-20g of protein in snacks.
Bedtime snack: Dairy protein (made up of whey and casein) is ideal due to its slow-releasing nature of casein and fast-releasing nature of whey. This pairing helps stabilize blood sugar, enhances muscle repair, and decreases muscle breakdown during the overnight fast.

The Window of Anabolic Opportunity

The timing of protein intake is equally as important as how much you consume. Intense and prolonged training sessions break down muscle tissue, followed by increased muscle protein synthesis (MPS) over the next 24 hours. Consuming high-quality protein within 30-45 min of finishing a run enhances this process since the body is primed to fast-track protein to repair muscle tissue. When fuel stores (glycogen) run low, the body burns protein as fuel by breaking down muscle. Failing to fuel with carbohydrates during a critical workout (intense or lasting over 75 minutes) will lead to unnecessary muscle breakdown and defeat the workout’s intention, ultimately jeopardizing the athlete’s health, fitness, and endocrine system.

Post-workout fuel:
To promote rapid digestion, aim for 0.25-0.40g high-quality protein/kg; if appetite is diminished post-workout, go with liquid form. A 150-lb. athlete would need 25-30g protein post-workout (along with simple carbs to replenish glycogen stores and fuel muscle synthesis in the post-workout fuel).

Protein Sources

Proteins are made up of amino acids that function as a cell’s building blocks. They are found in many foods, such as meat, fish, poultry, eggs, legumes, and dairy products.

The poster child of all protein powders, whey makes up 20% of milk’s protein, is easily digestible, and rapidly absorbed. Whey’s’ universal notoriety is a high leucine content, a branch chain amino acid (BCAA) known as the anabolic trigger of muscle repair and growth in response to training.

Casein accounts for 80% of cow’s milk protein. It is slow-absorbing, can be harder to digest, and has a lower leucine content, leaving whey at the top of the protein chain for post-workout purposes.

Plant Proteins

Most plant-based proteins are incomplete because they lack some of the nine essential amino acids. In comparison to animal products, plant-based proteins have lower digestibility rates, meaning you absorb less protein per ounce. When taking a plant-based recovery route, the best option is mixing various plant proteins since many are considered incomplete on their own. Notable exceptions are soy, pea and hemp protein powders, as they contain all of the essential amino acids, though still lower in leucine content than whey.

Plant proteins can sufficiently meet an athlete’s protein needs as long as they are consumed from various sources and in higher doses.

Animal Protein Food Sources:

Cottage cheese ½ cup – 13g
Greek yogurt 5oz – 11-20g
Milk 8oz – 8g
Cheese 1oz – 4-7g
Beef, chicken, fish 1oz – 7-8g
Eggs 1 – 6g
Ground turkey 1 oz – 7g

Plant-Based Protein Food Sources:

Tofu ½ cup – 8g
Tempeh 3oz – 15g
Spirulina (seaweed) 2 tbsp. – 8g
Lentils ½ cup – 9g
Nuts 1oz – 4-6g
Nut butter 2 tbsp. – 8g
Edamame ½ cup – 8g

Picking Your Powder

As a rule, it’s best to get your protein from food, whether animal or plant, but when on the go, the convenience of protein supplementation can’t be underestimated. That’s why many athletes rely on protein powder for the ultra-convenience factor and to ensure they have enough in their diet. It’s easy to prepare, travels well, can be stored at room temperature for up to one year, and is often cheaper gram for gram. But you don’t want to sacrifice quality, so knowing the lay of the protein powder land is key.

Whey protein isolate – the purest protein powder source, contains 90% protein and almost no lactose or fat.

Whey protein concentrate – contains 70-80% protein, some lactose (milk sugar), and fat but is more economical than whey isolate.

Whey hydrolysate – pre-digested whey, so it breaks down quickly. Best for sensitive stomachs but pricey and has a bitter flavor.

Casein protein – the best option for overnight muscle repair/build and for bridging the gap between extended meals. Can be harder to digest as opposed to whey protein.

Soy protein – an excellent source of high-quality plant protein, a good option for vegetarians/vegans.

Pea and Hemp Protein is a complete plant protein and a good option for vegans, vegetarians, or those allergic or sensitive to whey or soy.

Most protein powders contain 20-25g of protein per scoop. Remember, more is not better.

How do you know if protein powder is safe?

Keep in mind protein powders are considered a supplement, not a food, and therefore are not evaluated and approved by the FDA. Basically, you can’t be certain what or how much is in each scoop. According to an investigation by the Clean Label Project, a significant number of products contain elevated levels of contaminants such as pesticides, heavy metals, BPA, and arsenic. All good reasons to reemphasize food should be the first line of defense when seeking protein and nutrients.

If you are going to use protein powder, be sure to find a high-quality protein powder that has gone through third-party testing. Look for:

NSF Certified for Sport means a product contains what the label says it does, has been tested for contaminants and substances banned by major athletic organizations, and is made at a facility audited annually for quality and safety.

Informed Choice is a globally recognized retail monitoring and quality assurance testing program that ensures products are free of contamination or banned substances.

Good Manufacturing Practices ensure the integrity of the food manufacturing process.

Ultimately, athletes are responsible for illegal substances and, if drug tested, are held accountable. So be wise about the supplements you put in your body, always choosing food first.

Finally, become a diligent label reader, specifically the ingredient list. If you see the term “proprietary blend or formula,” this means the manufacturer is not disclosing either the amount or type of ingredient. This should raise a red flag. Also, a good frame of reference is to look for short ingredient lists and ones that you are familiar with each ingredient. If an element of the mix isn’t familiar, perhaps think twice about putting it in your body.

Learn more about our Sports Nutrition Services.