Sprinters, swimmers, or weight-lifters, as athletes your protein requirement along with nutrients is eventually more than an average individual.
The reason simply being more energy exertion on intense physical activity which requires optimal nutrition to recover.
Protein helps repair and strengthen muscle tissue and thereby is a crucial part of an athlete’s diet.
A high protein diet is pretty popular among them for facilitating a leaner, more defined physique. Let’s see how an athlete should look forward to balancing their diet in terms of protein and their supplement requirement.
Balanced Diet
Before jumping to anything the main factor for consideration should be the protein requirement as per their overall eating pattern.
Nothing in excess is good so refrain from blindly increasing protein consumption. Protein is critical in building muscle mass but more doesn’t mean better.
Those who consume optimal carbs and fats end up using less protein for energy which means it can go toward building and maintaining lean body mass.
Though protein is most important for muscle, one cannot neglect the importance of other macronutrients like carbs and fats to balance it out.
To sum up, a well-balanced diet for growing athletic performance and maintaining growth comprises 45% to 65% carbohydrates, 10% to 30% protein, and 25% to 35% fat. One should begin with this for better results in their athletic performance.
The Protein Impact On Muscle Growth
There are no magic beans for muscle growth but simply the adequate nutrition clubbed with the right exercise routine does no less than wonders.
Let’s look at what science has to say,
Research shows that eating high-quality protein within two hours after exercise either by itself or with carbohydrates results in enhanced muscle repair and growth.
The finding suggests that the role of timing of protein intake matters!
Other factors to consider include the duration and intensity of the physical activity when it comes to protein needs.
The protein need of an athlete also varies depending on their course of an activity which is different depending on the frequency of intensity training. Even the protein requirement for those athletes competing would be different from those in training.
When to eat protein?
It is best to eat within 45 minutes of working out. Do not go for more than 2 hours.
Did you know?
You can maximize protein and glycogen synthesis by consuming both carbs and protein after exercise. The optimal ratio for carbs and protein post-workout is 3:1 (carbs to protein).
The Role Of Protein Powders
A rich protein diet can alone make up for the daily recommended protein requirement. However, protein powders and supplements are great for adding substance.
During a workout, your body needs a certain amount of energy to complete the routine. Your workout performance and recovery will be affected by the types of food you eat. By following a few simple guidelines, you can fuel your workout to increase your workout performance and health.
Proper hydration is required before, during, and after a good workout or activity, and enhancing it with the right nutrition is best for athletic excellence.
In general, fluids are more important nutrients for athletes, especially water. To enhance its nutritional value, even more, athletes tend to take it with protein as protein shakes. Most of them like to take it in a smoothie format for better consistency and taste.
Another reason to go for protein powders is the fact that they come in handy for an immediate requirement of protein right after your workout. Plus, proteins like bGREEN plant protein are rich in fiber and have additional nutritional benefits including a good profile of fats and carbs.
Let’s look at the nutritional profile of green plant protein per servings (34g):
- Protein – 25g (pure plant protein)
- Carbs – 3.2g
- Fats – 2.5g
- Vitamin C – 20mg
- Vitamin E – 5mg
- Vitamin B12 – 0.5mcg
Additionally, it also has 4.6 g BCAA & 9.8 g EAA along with green tea extract and added enzymes. Made from pea protein extracts it has a full amino acids profile thereby making it a great post-workout drink with more than just protein for enhanced athletic performance and recovery.
If you haven’t already. Go give it a try!
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