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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