Proteins and sports performance. All the answers

What role does protein play in sports practice?

The most important role related to protein intake has to do with the maintenance of muscle mass, and more specifically with the processes of recovery and / or increase in muscle mass after moderate / intense or prolonged physical exercise.

The participation of proteins as a source of energy in aerobic exercises of moderate to high intensity should be minimal, as long as the adequate amounts of carbohydrates have been consumed before, during and after the activity, to avoid that these are exhausted and if you start consuming protein for energy.

How much protein to take?

In the case of athletes, the recommendations regarding the amount of protein to ingest will vary depending on the type of exercise. In exercises of endurance, like or swim, are needed between 1.2-1.6 grams of protein per kilogram per day. In trainings of strength, such as weight lifting, is needed between 1.7-1.8 grams of protein per kilogram of weight per day, although it will always vary depending on the person. Several studies show that exceeding 2 grams of protein per kilogram of weight per day does not offer any benefit compared to a diet with a lower protein content.

What happens if too much protein is consumed?

• Excess protein accumulates in the form of fat in adipose tissue.
• The levels of and uric acid in the blood can be increased.
• There may be a functional overload of the liver and kidneys.
• Urine becomes more acidic, this causes calcium to be lost through it, increasing the risk of.

Where are they found? They're all the same?

The quality of the protein (called "biological value") varies depending on the amount of amino acids it contains. Amino acids make up proteins and there are 20 different types of which nine are essential, that is, the human body is not capable of creating them on its own and they must be provided in the diet.

Proteins of high biological value (contain all essential amino acids) are those of Animal origin (meat, fish, egg and dairy). Those of vegetable origin (legumes, nuts) lack some essential amino acids, so it is necessary to make combinations of foods to get a complete protein.

When to take them: before, during or after exercise / competition?

• Before starting physical exercise / competition, it is not advisable to eat large amounts of proteins, nor include those that are slow to digest such as meat, eggs or protein supplements, as it can cause heaviness, fatigue, nausea and heartburn. A good option may be: skimmed milk (according to individual tolerance), skimmed fresh cheese, low-fat cheeses (<18% FG). If possible, 1.5-3 hours should pass before performing the test.
• During physical exercise / competition it is not necessary to provide protein.
• After physical exercise / competition is the time of greatest relevance for protein intake, since the greater the intensity of the exercise performed, the greater muscle damage will occur, so the recovery phase is very important.

Protein intake during the 30 minutes after physical exercise / competition must be combined with carbohydrates to take advantage of the "metabolic window", where the intake of nutrients goes directly to replenish muscle damage and glycogen stores. It should be done in a 3: 1 or 4: 1 ratio - for every 3-4 grams of carbohydrates, 1 gram of protein (50 grams of carbohydrates - 15 grams of protein).

Some examples can be:

• 2 natural skimmed yogurts + 1 apple (approx. 200 g) + 2 maria type cookies + 6 walnuts.
• 4 biscuits + 125 g low-fat burgos fresh cheese + 30 g jam + pear (approx. 125-150 g)

Recovery bars or gels can also be taken in such proportions.

How to incorporate proteins in the usual diet?

In general, the sportsman's diet with regard to protein intake is sufficient. In western countries it is unlikely to need a higher intake, since almost everyone exceeds the recommended daily amount (0.8 grams of protein per kilogram of body weight).

The diet should:

• Include proteins of high biological value or complement those of low biological value to allow the renewal, maintenance and / or growth of muscles.
• Give preference to sources with lower fat content: lean meats (chicken and turkey without skin, rabbit, lean beef, beef tenderloin, pork loin, ...), fish, skimmed dairy, egg whites ...
• Avoid excess protein.
• Contain enough and necessary energy to avoid consuming protein as an energy source.

Following these tips can help maintain proper muscle mass and increase athletic performance. It is always appropriate, yes, to carry out a personalized assessment to contribute the exact amounts needed.

• Consuming enough protein is important if you exercise, but overdoing it is not beneficial and can be negative for your health.
• After physical exercise / competition, protein intake is essential, since the higher the intensity, the more muscle damage occurs.
• The most convenient thing is to eat proteins of high biological value and lower fat content (lean meat, skimmed dairy ...).