The Role of Protein in Athletic Performance: Myths vs Facts
Part of my role as a Sports Nutritionist is educating my clients on how to best fuel their bodies to achieve top performance. Often there is misconception over protein needs, and while it is vital for muscle building and repair, there is often misunderstandings over this vital nutrient. Let’s uncover the truth about protein…
Myth: More Protein equals more muscle
Fact: While protein is essential for muscle growth and repair, consuming excessive amounts of protein won’t give you bigger muscles. The body only needs a certain amount of protein for muscle synthesis, any excess is either stored as fat (not ideal) or pooped out (money wasted!). Rather than focus on quantity, prioritise quality when it comes to protein sources and ensure you are fuelling your protein needs evenly throughout the day.
Myth: Athletes need significantly more protein that the average person
Fact: While athletes do have higher protein requirements than those that live more of a sedentary lifestyle, the difference is not as significant as you might think. To understand an individual’s protein needs I look at training intensity, body composition goals and the individuals needs. As an average, athletes might need about 0.8-1.2g per kilogram of body weight more protein, depending on their sport and training needs. Its crucial to calculate protein intake to meet the individuals needs, rather than winging it or doing what a mate does.
Myth: Protein supplements are needed for optimal performance
Fact: The supplement industry is making a fortune on protein products! And while protein powders, bars and shakes can be convenient for meeting protein needs, they aren’t essential for every athlete. A diet that includes lean meats, poultry, fish, eggs, dairy, legumes and tofu, can provide enough protein to support performance and recovery. I believe that supplements should complement, not replace a balanced diet rich in nutrient dense foods.
Myth: All protein sources are equal
Fact: Difference protein sources vary in their amino acid profile and digestibility, which impacts their effectiveness in supporting muscle growth and repair. Complete proteins contain all essential amino acids and come from animal products such as meat, poultry, fish, eggs and dairy. Plant based protein sources such as legumes, tofu, tempeh, quinoa and nuts are what we call incomplete as they don’t contain all essential amino acids, however can still help you meet your protein needs when planned out appropriately.
Myth: Consuming protein immediately after exercise is crucial for recovery
Fact: Post-exercise protein intake does support muscle glycogen synthesis. Ideally, you want to consume both protein and carbohydrates within 2 hours post-exercise to support recovery, repair damaged muscle and replenish glycogen stores. If this is not possible, the opportunity to support muscle protein synthesis can extend beyond several hours post-exercise.
Undeniably one of the most important nutrients for an athlete. Balance, variety, and individual needs are key to achieving protein intake success. If you think you might need guidance on your protein intake, make an appointment with Unleesh Training today.
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The Winning Formula: 10 Essential Nutrients Every Athlete Needs to Support Optimal Performance
As a Sports Nutritionist, I have seen, experienced and understand the impact proper sports nutrition can have on athletic performance. Just like a fine-tuned machine, it is vital athletes get the right fuel to achieve top results. Fitness, skill and physical ability are important, but only part of the story. Essential nutrients are required to support overall health, game day or event performance, recovery and allow the athlete to reach their full potential. Let’s take a look into the top 10 nutrients every athlete, aspiring athlete or those committed to their fitness need:
1. Carbohydrates: Carbs are our friend! And the main fuel source our body needs to create energy, especially during high intensity activities. There are two types of carbohydrates – complex and simple. Complex carbs come from whole grains, fruits, vegetables and legumes, providing the athlete with sustained energy and support glycogen stores which athletes rely on to reach peak performance. Simple carbs are often found in more processed and refined foods, such as lollies. Simple carbs can still play an important role in meeting energy needs for an athlete during their sport or event.
2. Protein: The building blocks for our muscle, and vital for muscle growth and repair. It is essential athletes meet their protein needs. High quality sources such as meat, fish, eggs, dairy, legumes, tofu and tempeh should be included an athletes training diet.
3. Healthy Fats: Yes, they exist, and they are also our friend! Needed for vital processes such as hormone production, joint health and brain function – all essential for the athlete. Look to include foods such as avocados, nuts, seeds, salmon and olive oil into your diet daily.
4. Vitamin A, C and E: With antioxidant properties, these vitamins help to reduce inflammation, support immunity and promote recovery. When eating, consider the rainbow and fill your plate (or bowl, or NutriBullet) with colour – think berries, spinach, capsicums, carrots, beetroot, citrus fruits. Include a wide variety to ensure you are meeting your vitamin needs.
5. Vitamin Bs: The many B Vitamins are essential within energy metabolism, supporting the conversion from the food we eat to energy. Wholegrains, meat, poultry, fish, eggs, nuts, seeds and leafy greens are rich in vitamin b’s and should make up a large portion of an athletes diet.
6. Calcium: Healthy, dense and strong bones are important for athletes to prevent injuries and maintain performance. Excellent sources of calcium include dairy products, green leafy vegetables, calcium fortified plant-based milk, and calcium fortified foods.
7. Iron: Needed for transporting oxygen to our organs, muscles and cells, while supporting energy production, iron is a vital nutrient for the athlete. Sources include red meat, poultry, fish, legumes, spinach and fortified cereals. Handy tip – eat your iron rich foods with vitamin c rich foods, this will enhance iron absorption.
8. Magnesium: The reasons are endless as to why magnesium made it to my top essential nutrients for athletes. Let me just highlight its role in supporting muscle and nerve function, energy production and protein synthesis. By following a nutritious diet consisting of nuts, seeds, wholegrains, leafy greens and treating yourself to some dark chocolate every now and then, you should be staying on top of your magnesium needs.
9. Potassium: A vital mineral needed to support fluid balance, nerve function and muscle contraction, while also aiding in the prevention of cramps and maintaining a hydration status. A range of fruit and vegetables, along with yoghurt are excellent sources of potassium.
10. Water: The debate is out on whether it is a nutrient. I believe that yes, it is a vital nutrient. Proper hydration is essential for athletes to reach peak performance, reduce the risk dehydration, cramps and support recovery. Drinking consistently throughout the day as well as during exercise is important, and your needs adjust depending on activities, environment and sweat rate.
A carefully developed sports nutrition plan is the basis for a successful athlete. By ensuring you reach your personal needs for each of these nutrients, gives you the best chance of enhancing performance, supporting recovery and remain elite. To get support with your sports nutrition and improve your performance, book a consultation today with Alicia, Sports Nutritionist.
As a Sports Nutritionist, I have seen, experienced and understand the impact proper sports nutrition can have on athletic performance. Just like a fine-tuned machine, it is vital athletes get the right fuel to achieve top results. Fitness, skill and physical ability are important, but only part of the story. Essential nutrients are required to support overall health, game day or event performance, recovery and allow the athlete to reach their full potential. Let’s take a look into the top 10 nutrients every athlete, aspiring athlete or those committed to their fitness need:
1. Carbohydrates: Carbs are our friend! And the main fuel source our body needs to create energy, especially during high intensity activities. There are two types of carbohydrates – complex and simple. Complex carbs come from whole grains, fruits, vegetables and legumes, providing the athlete with sustained energy and support glycogen stores which athletes rely on to reach peak performance. Simple carbs are often found in more processed and refined foods, such as lollies. Simple carbs can still play an important role in meeting energy needs for an athlete during their sport or event.
2. Protein: The building blocks for our muscle, and vital for muscle growth and repair. It is essential athletes meet their protein needs. High quality sources such as meat, fish, eggs, dairy, legumes, tofu and tempeh should be included an athletes training diet.
3. Healthy Fats: Yes, they exist, and they are also our friend! Needed for vital processes such as hormone production, joint health and brain function – all essential for the athlete. Look to include foods such as avocados, nuts, seeds, salmon and olive oil into your diet daily.
4. Vitamin A, C and E: With antioxidant properties, these vitamins help to reduce inflammation, support immunity and promote recovery. When eating, consider the rainbow and fill your plate (or bowl, or NutriBullet) with colour – think berries, spinach, capsicums, carrots, beetroot, citrus fruits. Include a wide variety to ensure you are meeting your vitamin needs.
5. Vitamin Bs: The many B Vitamins are essential within energy metabolism, supporting the conversion from the food we eat to energy. Wholegrains, meat, poultry, fish, eggs, nuts, seeds and leafy greens are rich in vitamin b’s and should make up a large portion of an athletes diet.
6. Calcium: Healthy, dense and strong bones are important for athletes to prevent injuries and maintain performance. Excellent sources of calcium include dairy products, green leafy vegetables, calcium fortified plant-based milk, and calcium fortified foods.
7. Iron: Needed for transporting oxygen to our organs, muscles and cells, while supporting energy production, iron is a vital nutrient for the athlete. Sources include red meat, poultry, fish, legumes, spinach and fortified cereals. Handy tip – eat your iron rich foods with vitamin c rich foods, this will enhance iron absorption.
8. Magnesium: The reasons are endless as to why magnesium made it to my top essential nutrients for athletes. Let me just highlight its role in supporting muscle and nerve function, energy production and protein synthesis. By following a nutritious diet consisting of nuts, seeds, wholegrains, leafy greens and treating yourself to some dark chocolate every now and then, you should be staying on top of your magnesium needs.
9. Potassium: A vital mineral needed to support fluid balance, nerve function and muscle contraction, while also aiding in the prevention of cramps and maintaining a hydration status. A range of fruit and vegetables, along with yoghurt are excellent sources of potassium.
10. Water: The debate is out on whether it is a nutrient. I believe that yes, it is a vital nutrient. Proper hydration is essential for athletes to reach peak performance, reduce the risk dehydration, cramps and support recovery. Drinking consistently throughout the day as well as during exercise is important, and your needs adjust depending on activities, environment and sweat rate.
A carefully developed sports nutrition plan is the basis for a successful athlete. By ensuring you reach your personal needs for each of these nutrients, gives you the best chance of enhancing performance, supporting recovery and remain elite. To get support with your sports nutrition and improve your performance, book a consultation today with Alicia, Sports Nutritionist.
#Australian Sports Nutrition #Unleesh #Unleesh #SportsNutritionSpecialist #SportsNutrition #SportsNutritionist #SportsNutritionistPerth#Marathon #Triathlon #UltraMarathon #TeamSports #GameDayNutrition #SportEventNutrition #TrainingNutrition #FremantleFitness #PerthSportsNutrition #HealthyFremantle #NutritionGoals #AthleteFuel #PerthFitness #FuelYourPerformance #FremantleAthletes #PerformanceNutrition #HealthyLivingWA #PerthSportsScience #NutritionAdvice #FuelYourBody #FitFremantle #StrengthNutrition #PerthSportsMedicine #SportsDietician #FremantleTraining #SportsPerformance #NutritionCoach #HealthyEatingWA #PerthFitnessCommunity #OptimalNutrition #AthleteDiet #FitlifeFremantle #SportsNutritionTips #NutritionEducation #PerthAthletes #FuelForSport