Protein plays a huge role when it comes to performance. Protein not only aids in muscle building but is essential for proper immune function, metabolism, and structure of other tissues. The structure of protein consists of 20 amino acids. Our body is able to make some amino acids but other amino acids we need from food. Foods contain these amino acids which aid in muscle recovery post exercise. Not all foods contain all amino acids; it is important one’s diet includes a variety of protein sources.
Protein is best utilized when spread throughout the day. Instead of eating one big meal, with a large portion of protein, include doses with each meal and snack. Depending on age and activity level, aim for 25-30g of protein at each meal. Protein takes a longer time to digest compared to carbohydrates and helps one stay full and satisfied. With adequate amounts of protein at meals and snacks, you are likely to intake a sufficient amount according to your needs.
Include these tips on how to “Pace your Protein”.
Start with Breakfast:
Often times, breakfast foods are carbohydrate-rich with little protein. Try adding eggs, yogurt, smoothies, overnight oatmeal or milk to your breakfast routine.
Let’s Look at Snacks:
In addition to a piece of fruit, chips, or veggies, add a source of protein such as cheese, a protein bar, or hard boiled egg. Partnering carbohydrate foods with a small dose or protein keeps one satisfied until their next meal. Remember, this is only a snack not a meal; aim for 10g-15g of protein at each snack.
Time for Lunch:
Assess your current lunch routine and think of ways to add protein. 4 slices of deli meat with 2 slices of bread contain approximately 16g of protein. Include a slice of cheese, side of yogurt, or mixed nuts to increase protein intake during lunch.
Dinner:
After a long day of school and practice, one is usually hungry for a big meal. Whether your protein source is lean ground beef tacos, precooked chicken breasts, or turkey burgers, incorporate a well-balanced meal including carbohydrates, colorful fruits and vegetables and healthy fats.
Post exercise:
A proper post-exercise snack and meal are crucial for recovery and helps prepare you for your next event. Protein is very important for muscle repair and building after exercise. It’s a good idea to keep a protein source in your practice bag or car. Prepare ahead of time and purchase shelf stable items such as a protein bar, dried chickpea packets, trail mix or nut butter with crackers.
Choose whole foods as a source of protein. Foods naturally containing protein are more effective and nutrient-rich as opposed to supplements. Before seeking out a protein supplement, evaluate your athlete’s diet first and reach out to a nutrition professional for advice.
