Protein provides amino acids to the body. While athletes need more protein than people who are sedentary, eating excessive amounts of protein in the hopes of gaining energy is unnecessary as well as counterproductive. Stored carbohydrates actually provide the most energy for athletes. The best policy for athletes is to eat a balanced diet consisting of a wide variety of healthy foods.
Protein Requirements
Amino acids afforded by protein are necessary for the cells to produce new proteins, as well as to repair muscles, bone, skin, organs and blood. Protein also speeds the healing of wounds, promotes muscle growth and facilitates proper blood clotting, as well as builds enzymes that regulate chemical reactions. According to Colorado State Extension, most authorities recommend that endurance athletes eat between 1.2 and 1.4g of protein per kg of body weight per day; athletes who are strength training may need as much as 1.6 to 1.7g of protein per kg of body weight. The website adds that eating a varied diet usually provides more than enough protein, and it also notes that Americans tend to exceed recommended daily amounts. Extra protein consumed is stored as fat.
Animal Protein
According to Indoor Climbing, foods high in animal protein include lean beef steak, which has an impressive 31g of protein in a 3.5-oz. serving, and blue fin tuna, which provides roughly 30g of protein for the same-sized portion. Dark meat chicken -- with 29 g of protein per 3.5-oz. serving -- also scores high, as does halibut with 26 grams. Beef liver and salmon both provide about the same amount of protein, supplying 25g in a 3.5-oz. serving. Lobster yields 20g per serving, while white meat chicken provides 16g.
Other Proteins
You can also get plenty of protein from non-animal foods, such as nuts, seeds, dairy products and eggs. Indoor Climbing lists pumpkin seeds as containing 33g per 3.5-oz. serving; peanut butter and cheddar cheese both offer about 25g. Almonds are also a good source of protein as one 3.5 oz serving contains 22g. A serving of tofu contains 17g of protein, while fried eggs yield 15g. Cottage cheese weighs in with 12g of protein per 3.5-oz serving.
Precautions
While athletes need to take in sufficient protein, eating excessive amounts can have negative effects. University of Illinois Extension, which advises against protein supplements, notes that too much protein deprives the athlete of more efficient sources of fuel and can cause dehydration. High-protein diets can also lead to increased metabolic rate and oxygen consumption, as well as cause loss of appetite and diarrhea and put stress on the kidneys.
Member Comments