As an active IRONGIRL, you may wonder where protein fits in your diet. You may have contemplated things like, why is protein so important if I exercise, what does it do for my body and maybe most importantly, am I meeting my protein needs? To quench your curiosity and provide you the answers you need, here is an overview of this powerful nutrient — what it does for the active person, how much is enough, where to find the best sources of protein in your diet and considerations for your workout.
Why protein?
Active people, such as endurance and strength-trained athletes, need more protein than their sedentary friends.(1–3) For the active person, protein's role is not to provide fuel — that's accomplished by carbohydrate and stored fat. Instead, protein helps with the following:(1–3)
- Repair muscle damage that occurs normally with exercise
- Support lean muscle growth
- Protect immune function
- Participate in fluid and electrolyte balance
How much is enough?
The sports nutrition experts agree that during regular exercise training, both men and women may need more protein on a daily basis than the average Joe or Joan.(1–3) Here is the estimated amount of protein required by specific groups, based on their activity level:(1–3)
| Sedentary people | 0.8–1.0g per kg (0.36–0.45g per lb) |
| Recreational exercisers | 0.8–1.0g per kg (0.36–0.45g per lb) |
| Serious resistance athletes: early in training | 1.5–1.7g per kg (0.68–0.77g per lb) |
| Serious resistance athletes: established training program | 1.0–1.2g per kg (0.45–0.55g per lb) |
| Serious endurance athlete | 1.2–1.6g per kg (0.55–0.73g per lb) |
|
Pick the highest quality protein
Protein comes from a variety of sources — some from plants, others from animal products. High-quality proteins are easily digestible, contain the essential amino acids that your body can't make for itself and are well absorbed. High-quality proteins include animal proteins, such as dairy casein and whey, meat, fish and poultry, and also include soy. The best way to meet your protein needs is to consume a variety of these sources. Here are a variety of foods and the amount of protein they provide:
| Food | Serving Size | Protein Content (grams) |
| Chicken | 3 oz | 26 |
| Fish | 3 oz | 22 |
| Meat | 3 oz | 21 |
| Milk | 1 cup | 8 |
| Yogurt | 1 cup | 12 |
| Cheese | 1 oz | 7 |
| Cottage cheese | ½ cup | 14 |
| Egg | 1 whole | 6 |
| Peanut butter | 1 T | 4 |
| Nuts | 1 oz | 6 |
| Tofu | ½ cup | 20 |
|
Protein and your workout
Your body needs protein throughout the day, but with exercise, high-quality protein is especially useful immediately following a workout.(1–3) Protein consumed after exercise will provide the necessary building blocks to help build and repair muscles. Consuming protein within 20–30 minutes after exercise will help you recover better and reap the training benefits of your workout. About 15–25 grams of high-quality protein is recommended during this window post-exercise.(3)
If you're looking for a post-exercise protein that is high-quality, convenient and tailored for your needs, PowerBar
® uses a proprietary protein blend coined TriSource™. TriSource™ is a combination of three high-quality sources: whey protein isolate, calcium caseinate and soy protein isolate. This blend allows for easy digestion and absorption, while also offering essential amino acids for muscle recovery and optimal performance.
| The TriSource Protein Advantage |
| |
Nutritionally Complete Protein |
Helps Build Lean Muscle |
Source of Branched-Chain Amino Acids |
Higher in Arginine |
Digestion Rate |
| Whey Protein |
✔ |
✔ |
✔ |
|
Fast |
| Soy Protein |
✔ |
✔ |
✔ |
✔ |
Medium |
| Casein |
✔ |
✔ |
✔ |
|
Slow |
| TriSource |
✔ |
✔ |
✔ |
✔ |
Sustained |
References:
1. Dunford, M. 2006. Sports Nutrition A Practical Manual for Professionals, 4th Ed. American Dietetic Association.
2. American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Am Diet Assoc. 2009; 109:509–527.
3. International Olympic Committee Consensus Statement on Sports Nutrition 2010. Available at http://www.olympic.org/Documents/Reports/EN/Consensus-final-v8-en.pdf. Accessed 21 March, 2011.
Topics:
Protein
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