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Protein for Athletes

November 15, 2005 Print This ArticleShare

Author: Trainer-X

What is Protein?

Protein is composed of chains of nitrogen-containing subunits called amino acids. All amino acids are important in that they are the primary source of dietary nitrogen (an essential element). Of the 22 amino acids commonly found in nature, eight are essential because the body is unable to manufacture them at any point throughout the lifecycle. These amino acids, called essential amino acids, must be obtained through food or supplements to prevent deficiency. Seven other amino acids are considered conditionally essential because the body may have difficulty synthesizing them or enough of them under certain conditions, such as intense physical activity. The remaining amino acids can be produced as needed, provided the body has access to all the necessary vitamins and minerals, and are therefore classified as nonessential amino acids.

Using the three groups of amino acids mentioned above, the body links elaborate chain-like molecules called proteins. Understand that it is the amino acids links that make each type of protein unique. In mass marketing, there are three types of protein: whey, casein and soy. There are various versions of these. Of whey, there are: ion-exchange whey, whey protein concentrate, whey protein hydrolysate, whey protein isolate, and cross-flow microfiltration whey. Of casein, there are: micellar casein, calcium or sodium caseinate, milk protein concentrate (which is a blend of casein and whey, but primarily casein) and milk protein isolate. Soy is usually found as soy protein concentrate or soy isolate. Any three of these could be found hydrolyzed, such as hydrolyzed whey protein. All of these have various concentrations of amino acids or subunits that get filtered away via the filtration process. It is the amount of these subunits and amino acids that make each type of protein unique.

Some of the functions of protein include: (1) to maintain skin, cartilage, bone; (2) for transportation (hemoglobin, albumin); (3) to facilitate movement (skeletal muscle); (4) to aid in metabolism (numerous enzymes); (5) to aid in immune function; (6) to regulate various hormones, and brain chemicals. More importantly, at least to many bodybuilders and athletes, amino acids are the "building-blocks" of lean muscle tissue. Without amino acids, it would be like trying to construct words and sentences without letters. Thus, you can see that the science of proteins is elaborate and complex, illustrating the importance of protein in our diet for optimal health and body function.

The athlete wants to maintain proper protein intake to maintain optimal performance of the above functions and to prevent any tissue breakdown of muscle for energy. However, this doesn’t mean that more protein is better. A gentle balance must still be maintained between the calorie-protein ratio. Excess protein will be converted to fat and there may be an increase in a toxic byproduct of protein metabolism called ammonia. On the other side of this is that if not enough protein is ingested, the body will break down its own muscle (a protein source) for metabolic needs, which is a negative setback for athletes trying to improve their performance or trying to lose weight.

Protein Sources

Protein can be found in animal, plant and supplement products. Animal products contain all amino acids while some plant products lack one amino acid, such as soy which lacks the amino acid called methionine. However, the supplement soy isolate (not soy concentrate) has methionine added, therefore it contains all of the essential and non-essential amino acids and can be considered a complete protein. Animal products and mostly all protein supplements are complete proteins.

Unfortunately, usually animal protein is found together with saturated fat. Some good low-fat, whole food sources of protein are low-fat milk, skim milk, and other low-fat dairy products; most fishes, including cod, sole, halibut, tuna, sardines, and salmon; most shellfishes, including scallops, lobster, crab, shrimp and mussels; fat-trimmed, lean red meat (i.e. flank steak, but unfortunately, the less fat, the more tough it may be to chew); and eggs and skinless poultry.

When selecting a protein powder/supplement be sure to select one that is processed properly so that it contains undenatured proteins. Although some may debate on the merit of casein versus whey versus soy, in essence all are important, they all have their place in one's "protein arsenal." Some may have added branched-chain amino acids or other proposed “performance enhancers”, but these do not make the product a superior supplement necessarily. Sometimes ingredients are added that may be beneficial in larger amounts, but the manufacturers do not tell you this. It just says that “Product X” has been shown to induce hypertrophy by 200% when combined with their whey protein and they show a reference, but you may need 5 times the amount of Product X than what is in their protein product to get any benefit. Try not to get caught up in the hype and stick with a simple protein product that has a reputable relationship with consumers. A lot of the hype makes you think you are taking something that will have anabolic steroid-like effects; trust us, they won’t!

Also, how well a product affects you is largely dependent on your overall whole-food protein intake. If you are already getting plenty of good protein from whole-foods, then the product may not do much for you. If you are lacking in various amino acids, however, then the product may have more of a beneficial effect on you. Studies done on a variety of protein supplements use an assortment of subjects from animals or HIV patients to sedentary obese people. Unfortunately, the manufacturers may falsely extrapolate the benefits of these proteins to healthy athletes. This is all a part of the misinformation out there in the media.

Have a variety of proteins throughout the day. You may even want to change companies for added variety every couple of months. Always pay attention to what type of protein you are eating before, during and after your training or competition to enhance your recovery and maintain your performance.

Recommendations

  1. Stick with the recommended amount of protein that was advised to you and your sport depending on whether it was In-Season, Off-Season or Pre-Season. It may be somewhere in the 1.5-2.5 g protein/kg body weight.
  2. Take advantage of the differences in protein supplements that are now available. For example, be sure to consume a "fast" protein like whey isolate or whey hydrolysate in the morning to quickly get some protein in from that "overnight fast." Then, throughout the day, whole food sources and other slow proteins like blends of milk, casein and whey are ideal. After training, a post-workout recovery drink containing whey protein and simple sugars will speed recovery. Finally, before bed, a slow protein containing a blend of milk isolates, casein with some added whey is necessary to keep blood levels of amino acids high and a positive protein balance while sleeping. Whatever type of protein (i.e. whey, casein, egg, soy) a product has as the first ingredient, is the primary type of protein supplement it contains.
  3. Remember that excess protein is not converted to muscle or simply excreted. Rather, it is either broken down and used as energy in the liver or converted to fat.
  4. Cook animal protein in bulk for a quick-fix. Hardboiled eggs, grilled chicken breasts and turkey burgers are just a few examples.
  5. Protein is one of the more expensive nutrients you need, so you should want to experiment and get just the right amount for your sport, lean body mass and activity level.
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