Protein: Are Athletes Getting Enough?

The principle role of protein in the body is to build and repair body tissues, including muscles, ligaments, and tendons. Protein also is important for the synthesis of hormones, enzymes and antibodies, as well as fluid transport and energy. Against what many people think, protein is not a primary source of energy, except when you do not consume enough calories or carbohydrates. For those people out there looking for a quick fix and going on restricted diets, that is when protein is broken down and used for an energy source. This process takes away protein's intended job of being used for building tissues, enzymes, hormones, etc.

Protein is broken down to its simple structure called amino acids. There are 21 non-essential amino acids, and there are nine essential amino acids. Your body can make most of the 21 essential amino acids from your food and carbohydrates. Your body cannot make the nine essential amino acids. These amino acids are isoleucine, leucine, lysine, methionine, phenylalaine, threonine, valine, and in some people histidine. An additional amino acid, arginine, is essential for children and growth in many adults. All these amino acids have to be a part of a healthy balanced diet.

There is still a controversy on how much protein a person should take in. The RDA established an extremely conservative amount of .08grams of protein per kilogram (pounds divided by 2.2) of bodyweight. This might be barely enough for the average non-exercising person leading a very sedentary life-style, not the exercising athlete.

Studies have shown that, protein requirements for exercising athletes should and must be much higher than that recommended by the RDA. Take into consideration how we lose protein from our bodies. Protein is lost through feces, urine, sweat, hemolysis (death of red blood cells). Let me not forget the protein used for exercise and new muscle growth and repair. Exercise causes the body to use protein at a much faster rate. If you are an athlete or just some one who exercises for their own well being, you want your body to be in what they call a positive nitrogen balance. A positive nitrogen balance means that your body is receiving sufficient protein from your diet. At the opposite end, a negative nitrogen balance means that your body has insufficient protein, and is eating and cannibalizing muscle and other protein structures to provide its daily needs.

Not only do athletes need more protein, but also the type athlete you are also is taken into consideration. Research suggests that the protein requirements for resistance athletes are slightly lower than that of endurance athletes. The reason endurance athletes might need slightly more than resistance athletes is because after long sessions of training, the carbohydrate stores of the muscle deplete and your body will tap into its protein stores for fuel. These protein requirements range from 1.4 grams per kilogram of body weight up to 2.2 and 3.5 grams per kilogram of bodyweight. As an athlete you need to match your protein intake to your individual training program. If you train with weights intensely and at a very quick pace (from 1.5 to3 hours a day), then a protein intake at the high end of the scale would be recommended. Remember protein does not stimulate growth, exercise stimulates growth by creating the demand for new structures of muscle. Protein just serves as the raw building materials of the tissues.

Now that the guidelines are laid down, you must know what the best sources of protein are. The body absorbs some proteins a lot more efficiently than others. The most biological protein sources are whey protein concentrate (lactalbumin) and egg white protein (egg albumin). These protein sources provide your body with almost all of the amino acids needed by the body. To finish out the list are fish and meats, followed by casein and soy.

Low Fat Protein Sources

• Egg whites
• Fish (including shellfish)
• Turkey Breast (skinless)
• Chicken Breast (skinless)
• Lean Red Meats (eye round, London broil)
• Ostrich
• Venison
• Whey Protein Powder
• Rabbit

There are some athletes that are vegetarians. This does make it a little bit more challenging to get the adequate amounts of protein they need. Here are some sources of protein vegetarians can use.

Additional Protein Sources for Vegetarians

• Egg Whites
• Whey Protein Concentrate
• Soybeans
• Kidney Beans
• Wheat Germ
• Lima Beans
• Black-eyed Peas
• Lentils
• Black Beans
• Navy Beans

Summary

In review, protein is made out of amino acids. These serve as the building blocks for all the structures of the body including muscle, hormones, enzymes, blood cells, tissues, ligaments, tendons, and the list goes on. Those who do not exercise and do not live an active lifestyle can easily get by with the RDA allowance for protein. Those who lead an active lifestyle and train hard, no matter what their sport or hobby need anywhere from 1.4 to 3.5 grams of protein per kilogram of body weight. You can eat all the protein in the world, but if you do not train hard and intense, you will not stimulate the body's need for more protein for growth and repair of muscles and tissues. A good idea is to eat low fat protein sources in reasonable portions with every meal. Consuming reasonable portions frequently (5 or 6 meals a day) will yield the body to be able to utilize and assimilate the protein you are eating, rather than eating two big portions of 80 grams. Always remember to drink plenty of water (at least a gallon) to flush all the waste materials out of the body and to hydrate the cells.

I will give you my personal protein intake. I am currently on my off-season diet. Due to my adventures in bodybuilding and the quest for greater muscle mass, my training is extremely intense and heavy. This type of training places a great demand on my body. Along with the intense anaerobic weight training I also include a moderate amount of cardiovascular aerobic training as well to strengthen the heart (the most important muscle). With this type of activity I found that consuming between 1.5 and 2 grams of protein per pound (not kilograms) of body weight. This comes out to be about 350-400 grams a day consumed over 6-7 meals. Now when I get more into my pre contest preparation, I will lower my carbohydrate intake and increase my protein slightly. I will also bump up the cardio to really dig in to those fat stores. You need to experiment on your own too see what amount fits your activity level and body.

Well until next time, eat that protein, Train Hard, Train Smart, and God Bless!

If you have any questions or topics you would like to see discussed or you would like to contact Chris for fitness training/nutritional programs, just send an email to cz2000@aol.com.