Protein provides amino acids --- the building blocks of lean tissue. Because athletes often carry more muscle mass than nonathletes, your protein needs may be higher than your less-active peers. Most diets provide enough protein for active individuals, according to the American Dietetic Association. In addition to protein, aim for a diet that contains enough calories, complex carbohydrates and healthy fats. Protein should account for roughly 10 to 35 percent of your daily calories.
Meat and Poultry
Meat and poultry are some of the richest dietary sources of protein. A 3-oz. serving of meat, or the size of one deck of cards, provides roughly 21g of protein. As complete protein sources, meat and poultry supply all of your essential amino acids. Choose lean cuts of meat and skinless chicken or turkey breasts most often to prevent excessive intake of saturated fat, which are prevalent in processed meats, organ meats and meat with visible fat. Using low-fat cooking techniques, such as grilling, baking and broiling, can further enhance these benefits while still fueling your workouts.
Fish and Seafood
Similar to meat and poultry, fish and seafood are complete protein sources. Fatty fish, such as albacore tuna, salmon, halibut, mackerel, herring, flounder, trout and sardines, provide omega-3 fatty acids --- essential fats you must obtain from dietary sources. Omega-3 fats are linked with improved cardiovascular health and reduced inflammation, which is helpful if you're faced with muscle or joint inflammation. A 6-oz. serving of salmon provides 34g of protein and substantially less saturated fat than high-fat red meats, such as porterhouse steak, according to the the Harvard School of Public Health. Incorporate a variety of fish and seafood into your diet routinely for maximum benefits.
Dairy Products
Dairy products, such as milk, yogurt and cheeses, provide rich amounts of protein and valuable nutrients, such as calcium and vitamin D, for athletes. One cup of milk can add 8g of protein to your breakfast cereal and other meals. Dairy products provide a valuable protein source, particularly if you rarely or never consume meat, poultry or fish. Incorporating dairy products into dishes, such as oatmeal, soups and smoothies, is a simple way to increase your protein and nutrient intake to keep you healthy for your workouts. The Dietary Guidelines for Americans recommends that most people consume at least three servings of dairy products, or equivalents, daily for optimum wellness.
Legumes
Legumes are podded vegetables that provide valuable amounts of protein, fiber and nutrients, such as iron, calcium and B-vitamins. Though legumes suit most diets, they are particularly valuable for strict vegetarians and people who consume few dairy products. One cup of cooked lentils provides 18g of protein and less than 1g of fat. This makes lentils a healthy, low-fat source of protein for athletes. If you like soy products, such as tofu and soy burgers, the Harvard School of Public Health recommends aiming for two to four servings per week. Additional protein-rich legume varieties include black beans, kidney beans, chickpeas, green peas, split peas, red, yellow and black lentils and navy beans.
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