Go Lean with Protein is one of the slogans of the new Food Guide Pyramid, and its message rings true for athletes as well as the general population. Protein is an essential component of the human diet, and it is used to build and repair muscle tissue, help shuttle carbohydrates into muscles after exercise, make hormones, enzymes and antibodies as well form molecules that transport nutrients from the stomach to other parts of the body.

As an athlete, you need a bit more protein than the general population, but in terms of total daily calories, you actually need the fewest from protein. (Daily breakdown of caloric intake from each macronutrient for athletes: Carbohydrates 50-60%; Fat 20-35%; Protein 12-15%). Unlike carbohydrates and fat, the body does not have a special storage area for extra protein – it uses what it needs and the rest is broken down into its constituent parts and recycled or filtered out as waste.

Even more important than the amount of protein an athlete consumes is the timing of protein intake. In small amounts (5-20g at a time), protein should be represented in all snacks and meals. Most crucial is that protein should be ingested as part of the pre-workout snack or meal, and after workouts.

Why small doses of protein?

The body can only use and process small amounts of protein at a given time. Especially when recovering from a depleting workout or competition, your body will recover more efficiently if you ingest 10-20g of protein at three separate eating intervals spread over a four hour period than if you were to ingest 30-60g of protein in one sitting.

What types of food contain protein?

All Animal Products (choose lean cuts of meat and low-fat dairy): meat, dairy, eggs, fish and poultry.

Plant-Based Protein: nuts and nut butters, seeds, legumes (things like lentils, beans, peas and soybeans), whole grains and vegetables.

Getting protein from a variety animal and plant-based sources will help make your plate colorful and provide a range of vitamins and minerals.

For more information on protein for power sports, see the current issue of Accelerate.