Protein is one of the three most important macronutrients in your diet; the other two include carbohydrates and fats. When you work out and exercise on a regular basis, your body needs extra protein compared to a sedentary individual's diet. That's because protein is the building block of every cell and tissue in your body. As you exercise, these proteins are broken down more rapidly than in a sedentary person due to the stress exercise puts on your muscle and other bodily tissues.
Importance
Protein in food serves two main purposes. First, it helps rebuild and preserve muscle tissue. Without an adequate amount of protein, muscle tissue would simply break down and there wouldn't be enough protein to replace it. This can lead to muscle atrophy, which is a condition where your muscles actually get smaller. The second purpose of dietary protein is as an energy source for your body. According to Colorado State University, protein is the second most-used source of energy by the body behind carbohydrates.
When/How Much?
Physically active people should consume protein at equal intervals throughout the day to ensure proper absorption. Two of the most important times of the day to eat protein-rich foods include breakfast and right after a workout. According to a report published in the National Strength and Conditioning Association, resistance training athletes should consume up to 30 to 40 g of protein post-workout. Endurance athletes, such as runners, walkers and swimmers, should consume about 15 to 34 g of protein after each workout. This helps stimulate the protein synthesis process, which aids in the repair of broken down muscle tissue and helps preserve existing lean muscle tissue.
Types
There are two main types of dietary protein. Complete proteins, also called high-quality proteins, come from animal sources, such as meat, fish, dairy products and eggs. Complete proteins contain all of the essential amino acids your body needs but cannot produce on its own. Incomplete proteins are the second type. These proteins include plant-based protein sources, such as rice, beans and corn. By combining certain incomplete protein sources, such as rice and beans, you can create a complete protein source.
Risks
Although protein is an essential nutrient in any workout diet, too much of it can be harmful to your health. According to the Centers for Disease Control and Prevention, consuming too much protein can lead to unwanted weight gain, possible heart conditions or kidney problems. The CDC's protein recommendation is 10 percent to 35 percent of your daily calories. So, a 2,000 calorie diet plan may include 200 to 700 calories from protein, or the equivalent of 50 g to 175 g of daily protein.
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