The Importance of Protein
Protein is an essential macronutrient that plays a crucial role in the growth and repair of tissues, muscles, and cells in our body. It is made up of amino acids which are the building blocks of protein. Protein is found in both plant-based and animal-based foods.
As an Athlete your protein intake is vital for recovery and maintaining muscle mass. Here are the main functions of protein.
1. Building and repairing tissues: Protein is essential for repairing and building tissues, including muscle tissue. This is especially important for those who engage in physical activity or have sustained an injury.
2. Regulating hormones: Proteins play a critical role in hormone production, including insulin, which controls blood sugar levels, and ghrelin, which regulates appetite.
3. Immunity: Antibodies and immune cells rely on protein for their development and function. A lack of protein can lead to a weakened immune system, making individuals more susceptible to infections.
4. Transport of nutrients: Protein helps in the transportation of essential nutrients throughout the body, including vitamins and minerals.
5. Enzymes: Proteins are necessary for the production of enzymes, which are required for various chemical reactions that take place in the body.
6. Energy production: While carbohydrates and fats are the primary sources of energy for the body, protein can also be used for energy production but not very efficiently.
7. Weight management: Protein is known to be more satiating than carbohydrates or fats, which can help to prevent overeating and promote weight loss.
How Much Protein Should You Consume?
It depends on the amount of activity and weight of the athlete.
Here are a few guidelines:
Sedentary Adults .08g/kgBW/day
Recreational Exerciser 1.0-1.4g/kgBW/day
Resistance Trained (maintenance) 1.2-1.4g/kgBW/day
Resistance Trained (muscle gain) 1.4-2.0g/kgBW/day
Endurance Trained 1.2-1.4g/kgBW/day
Weight Restricted Sports 1.4-2.0g/kgBW/day
Protein is found in a wide variety of foods, including lean meats, poultry, fish, dairy products, beans, legumes, and nuts. It is important to be consuming protein sources that contain all 9 Essential Amino Acids(EAAs). Animal proteins contain all EAAs while grains, seeds, nuts, and legumes must be eaten with complimentary proteins to acquire all EAAs.
In conclusion, protein is a vital nutrient that plays a significant role in our overall health and wellbeing. By incorporating protein-rich foods into our diets, we can ensure that our bodies receive the necessary nutrients needed to recover and build/maintain muscle mass.