Our body uses protein to build and repair tissues, to make enzymes and body chemicals, and to build muscles, tendons, skin, hair, nails, among other things! Protein is especially important to you as an athlete because it helps you to recover after a tough workout.
By Dolapo Balogun MA, BS
Protein supplements have become uber popular within the last decade, but it’s important to know that you can easily hit your protein requirements just through your diet! In this blog we will discuss what protein does for your body in relation to sports and where you can get them on a budget!
You’ve heard it before in your elementary science class, but we will remind you: protein breaks down into amino acids, which are the building blocks of our body. Proteins are the building blocks of our muscles and without them we would not get the most out of our workouts.
How much protein do athletes need?
For the average adult, 10%-35% of protein per day is adequate; however, as an athlete your protein needs are a bit higher.
When you workout and lift weights, the protein in your muscles are broken down, and this is why your muscles feel sore (this is how muscles are built and grow, by a tear and repair system). For athletes, optimal protein consumption is important to provide our bodies with amino acids that the muscles need to continually rebuild themselves. Without the proper fuel for your muscles, you can risk injuries.
Protein has gained a lot of traction over the past few years as the body’s preferred energy source. However, if you read our lowdown on carbs you’ll already know that the body prefers carbohydrates for fuel, and the body still needs carbohydrates after a workout to refuel. Protein is not the body’s preferred energy source for workouts, but is very important for rebuilding muscle *afer*. Timing of protein is important, too. It’s not the end-all-be-all, but you should try to have protein within 60 minutes of your workout to start that muscle protein synthesis process at an optimal time.
The recommended protein intake for the average adult is 0.8g/kg of body weight, but for athletes it is 1.2-2g/kg. Surprisingly, this is simple to reach and incorporate it into your diet.
Protein is important as an athlete. Luckily, you do not have to buy (literally!) into diet culture and waste your money purchasing the latest on-brand protein supplements.
How do I get enough protein to build muscle?
Humans are unable to naturally produce some amino acids so the rest must be consumed; therefore quality of protein matters. You can find quality protein in fish, meats and poultry, eggs, milk, beans, nuts, and whole grains. For vegan and vegetarian athletes, you can find quality protein in quinoa, beans and rice, tofu, chickpeas, lentils, and seitan.
Here are some budgeting tips regarding protein:
Freeze the protein you are not using for immediate use! Thaw it when you are ready to prepare it to avoid wasting it. Buying in bulk is also a great way to save money.
Buying canned beans can be a great way to save money - they are usually less than $1 at some grocery stores and have a long shelf life!
Get creative about your protein sources. Preparing some energy bites is way more cost efficient than buying a protein supplement! Use Pinterest to find creative recipes that are low-cost and easy to make!
Energy bites can be made to fit your favorite flavors
Dolapo Balogun was a Division I basketball player at the University of San Francisco and is currently a dietetic intern at UC San Diego Health. She aspires to be a registered dietitian that focuses practices in sports nutrition and become an advocate for cultural awareness and diversity within the field of dietetics.
