Proteins for athletes

Definition

Macronutrients consisting of amino acids essential for building and repairing muscle structures in athletes.

How it works

Proteins consist of 20 different amino acids, 9 of which are essential and must come from the diet. Athletes see a significant increase in protein requirements to support damaged muscle protein synthesis due to training. Endurance athletes require 1.2-1.4 g/kg/day, while bodybuilders require 1.6-2.2 g/kg/day. Protein sources include foods (meat, fish, eggs, dairy products, legumes) and supplements (lactoserum protein powder, casein). The amino acid leucine is particularly important for stimulating protein synthesis.

Role

Building and repairing muscle structures, producing enzymes and hormones involved in performance.

Examples

• Chicken
• Fish
• Eggs
• Greek yogurt
• Cheesecake
• Whey protein powder
• Legumes
• Tofu

Recommendations

Distribute your protein intake over 3-4 meals with a minimum of 20 g of protein per meal. Favor complete sources (containing all essential amino acids) such as animal products.

Key takeaway

Proteins are essential for muscle development and recovery, with increased needs in athletes.

Related terms