Protein and Sports Nutrition

When we workout intensely, we breakdown muscle tissues. In fact our muscles look like they have a number of tiny micro scars that need to reform to give stronger and more resistant muscles. The amino acids which branch together to provide protein are important for the immune system and helps our body repair itself after these workouts.

Actually, the macronutrient, protein, is very important for the maintenance or our bodies. Protein consumption helps stimulating muscle growth and function.

How much protein does your body need to accomplish these goals?

Most specialists recommend approximately 0.8 grams per pound bodyweight for a person who is trying to build muscles. Thus, an athlete who weighs 150 lbs. should consume 120 grams of protein per day at the most. His consumption of protein should also be spread evenly during the day because our bodies cannot absorb a lot of protein at the same time. In fact, a 150-lbs. athlete would have enough protein with only 68 to 102 grams of protein a day.

It is very important to eat carbohydrates along with proteins because carbohydrates are the main source for energy; they allow our body to remain in an anabolic state during workouts, i.e., more proteins are made available for muscle repair and growth and are not used for fuel.

To be more precise, the muscles in our body are a good source of protein-rich fuel. If we do not provide enough protein to our body, it will break down our muscle tissue for energy. This is what happens during a starvation diet.

The main sources of protein are meat, poultry, fish, dairy products and beans. Also eating too much meat is bad for our body because if our consumption of meat is too important, it is not used for energy anymore, therefore it is transformed into fat by the body. Besides, when people start consuming too much protein (over 2.0 g/kg/day), the extra protein can become a stressful stimulus for the kidney. Excess also increases urinary calcium excretion, which leads to loss of calcium through urine and could lead to osteoporosis.

Many athletes, especially those on strength-training programs or who participate in power sports, are encouraged to eat a lot of protein. This is wrong. Building muscles require working hard and consuming enough calories plus a few extra proteins. But most Americans eat enough protein as it is in their daily diet.

But beware, some protein sports nutrition formulas could cause you harm. It is better for you to consume your protein intake from natural products even if researchers found out that a carbohydrate-protein sports drink consumed during exercise might provide more immediate energy and greater endurance to athletes.

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