One of the most talked about subjects in the field of sports nutrition – how do we know how much protein to consume and what type is best.
We know for a fact that an adequate protein intake accelerates muscle growth and speeds recovery by helping rebuild muscle fibres which have been damaged during training. Protein is what keeps your body healthy under all that strain and an adequate intake means you’re less likely to get injured.
It also plays a significant role in keeping our immune system strong. After intense exercise the immune system is temporarily weakened so consuming protein post workout, not only assists with repair of muscle tissue but boosts immune function so you can keep on training week after week without getting ill.
The official RDA for protein for a sedentary person is around 0.8g per kilo of body weight so for a 60kg person that would mean a good daily intake would be 48g of protein but that’s not enough for athletes or anyone undertaking a serious training schedule.
The more training you do, especially the more intensive styles of training such as heavy lifting, hill running, sprinting and sports with an explosive power element such as boxing or rugby, the more your body will require. This is because intense exercise tears more muscle fibres as a by-product of growth and so in order to repair and actually grow stronger, your body requires protein to do a good job. So this means less injury, better immune function and better progress.
There has been much controversy over the amount of protein we should consume for intensive training. I’ve heard extremes ranging from “you can never have too much protein” echoing from the old-school bodybuilding community to those that believe that we really don’t need much protein at all, could actually live on a fruitarian diet like a monkey and that it places an undue strain on our kidneys.
The truth is both extremes aren’t good for us, more protein doesn’t equal more muscle building unless you’re already under-consuming. You have to actually do the work I.e. resistance training to the point of failure for a muscle fibre to tear and then grow with the assistance of protein. So no, drinking protein shakes will not make you grow muscles like Popeye if the training stimulus is inadequate, despite what the marketing of those shakes will have us believe.
And in turn, a high protein intake placing undue strain on the kidneys although very real for people with kidney problems and other health issues, a generally healthy person in training does very well on a decent level of protein and by that I mean, in balance with the other macro-nutrients.
It is generally accepted within the field of sports nutrition that those undergoing training need between 1.2 -1.7g of protein per kilo of body weight, which for a 60kg person translates as 72g to 102g per day.
It’s important to spread that intake throughout the day, eating some at each meal to ensure your body gets a steady supply and that way we can prevent the breakdown of lean muscle for fuel. The body will use for energy, whatever it perceives as non essential when in a survival state so that means all the pretty, visual muscles we’ve been working hard to build can be burned up in a matter of weeks if they are not supplied with adequate nutrition.
The other benefits of protein are that it keeps us feeling full, often contains a rich source of iron which gives us loads of energy along with plenty of B vitamins and Zinc which builds immunity. So it’s paramount that we get plenty in our diet for reasons other than repair of muscle tissue after exercise.
The truth is, there’s no magic sweet spot of protein intake that every exerciser has to hit every day. It’s more important to focus on the timing of protein consumption than obsessing over the total amount as your body is smart and if you listen, it will guide you to the right amount. Numerous studies have demonstrated that exercise-induced muscle damage is reduced when protein is consumed pre and post workout and that muscle repair is particularly enhanced when protein is consumed immediately after workouts.
Here’s a guide to get you started on finding the right amount for you…
If you’re a runner for example, and training for a 10k or more and you’re undertaking a training schedule including intensive training sessions, start at 1.2g of protein per kilo of body weight. If you feel great and you’re recovering quickly, stick to this as it’s perfect for you. If you’re not recovering well or find you keep getting injured, before increasing your protein to 1.5g per kilo of body weight, check that your stress level isn’t too high, that you’re sleeping well and don’t have a flurry of toxins entering your body through processed food, sugar, alcohol etc or that you’re over training. Then try increasing again up to 1.7g per kilo of body weight until you’ve found the right amount for you.
I work with my clients individually to find their optimal level as everyone is different and 10k runners require a completely different approach to ultra runners for example.
So you don’t have to watch every gram you consume or obsess over figures to perform well in training. It’s an intuitive process and it’s important to do what feels right for you regardless of what other people are saying about their results.
Things to look for in a protein shake
Whey is an easily digestible and rapidly absorbed protein that will send a fast burst of amino acids to your muscles for recovery. Whey protein also contains a high proportion of Leucine, the amino acid thought to be the most important in boosting recovery and performance and choose whey isolate, which has less fat and tends to dissolve better.
I’m also a fan of plant based proteins like brown rice and pea protein. They have a different profile of amino acids and in isolation, don’t have all the essential amino acids like with whey, so plants are often combined within one powder. So really whey or plant based protein is a personal preference and both have merits worthy of another topic altogether.
Did you know?
You still don’t need a lot of protein though. About 20 grams of protein within 15 minutes of finishing training is as much as the body can use for immediate recovery and some studies say up to 30g post workout but anything more is excreted as waste or stored as fat.
