{"id":2898,"date":"2016-07-28T12:30:55","date_gmt":"2016-07-28T12:30:55","guid":{"rendered":"https:\/\/sbrsport.co.za\/?p=2898"},"modified":"2017-08-07T10:30:32","modified_gmt":"2017-08-07T10:30:32","slug":"protein-part-1-by-guest-blogger-nicola-drabble","status":"publish","type":"post","link":"https:\/\/sbrsport.co.za\/?p=2898","title":{"rendered":"Protein – part 1 by guest blogger Nicola Drabble."},"content":{"rendered":"

\"protein<\/a><\/p>\n

Protein is almost a buzz word in the sports world.\u00a0 No matter which sport, I frequently get asked for a high protein diet to build muscle for strength and to lose fat. With all the information on the internet, media reports and peer\/ coach influences, it is difficult for any athlete to make an informed decision about their protein intake. \u00a0I have realised that many people don\u2019t really know the basics, so I\u2019ve divided the protein section into 2 parts.\u00a0 In part 1, I\u2019ll discuss why protein is essential for heath and its importance in sports nutrition, and in part 2, I will discuss protein in endurance sports before, during and after exercise.<\/p>\n

Why is protein important<\/strong><\/p>\n

Protein is an essential nutrient in the diet.\u00a0 Proteins are responsible for the structure, functions and metabolism within the body.\u00a0 It is therefore necessary for growth and reparation of damaged cells and tissues, for the maintenance of lean muscle, nutrient transportation, enzyme production and to synthesize hormones.<\/p>\n

Proteins are often referred to as the building blocks in the body as they are made up of chains of amino acids.\u00a0 The amount and type of amino acids in a protein vary.\u00a0 Animal sources of protein \u2013 meat, fish, chicken, eggs, milk – contain all essential amino acids and are considered complete sources of protein, whereas plant proteins \u2013 nuts and pulses – lack some of the essential amino acids and are therefore classified as incomplete.\u00a0Ideally a mixture of animal and plants sources of protein should be eaten at the same time. This ensures that a good range of amino acids are regularly obtained from the diet, which is important as amino acids cannot be stored in the body, therefore regular protein intake is essential.\u00a0 Note: A vegetarian diet can provide all of the necessary amino acids, though care has to be taken to have a variety of non-animal sources to ensure all the amino acids are obtained.<\/p>\n

\"protein\"<\/a><\/p>\n

Protein in sports nutrition<\/strong><\/p>\n

It is a misconception that the more protein you eat, the more muscle you will gain.\u00a0 Muscle is built\/ gained through a combination of resistant training (increasing the work load of the muscle) and consuming a diet that contains enough energy and carbohydrate.\u00a0 If an athlete does not consume sufficient carbohydrate to meet his\/ her energy requirements, the protein will be used as an energy source instead of being used to build muscle and repair tissue.<\/p>\n

Vast research is being done to measure the protein requirements of athletes.\u00a0 The International Society of Sports Nutrition (ISSN), have concluded that individuals engaged in regular exercise training require more dietary protein than sedentary individuals.\u00a0 Obviously, protein requirements will vary depending on the sport i.e. a body builder vs endurance athlete.\u00a0 Current research recommends that endurance athletes do have slightly higher protein requirements than the general sedentary population – 1.2-1.4g per kg body weight per day as opposed to 0.8-1.0g per kg bodyweight per day.\u00a0 This is to cover a small proportion of the energy costs of their training and to assist in the repair and recovery process after exercise.<\/p>\n

As an athlete, it is important to meet your daily protein requirements, as well as to ensure that the protein is of high quality.\u00a0 Skinless chicken, lean meat, fish, eggs and fat free\/ low fat milk are all high quality proteins which are also low in fat.\u00a0 Timing of protein intake is also important as it can lead to faster recovery times and improved adaptation after training. This is particularly true for triathletes doing brick training sessions and will be discussed in detail in part 2.<\/p>\n

\u00a0\"nicola<\/a><\/strong><\/p>\n

Website:\u00a0 www.nicoladrabble.co.za
\nFacebook – Nicola Drabble \u2013 Registered Dietitian
\nTwitter – @NicolaDrabbleRD
\n<\/strong><\/p>\n

R<\/strong>eferences:<\/strong><\/p>\n

Campbell B\u00a0et al.\u00a0 International Society of Sports Nutrition position stand: protein and exercise. \u00a0Journal of the International Society of Sports Nutrition 2010, 7:7<\/p>\n

Jeukendrup, AE.\u00a0 Nutrition for endurance sports: Marathon, triathlon, and road cycling Journal of Sports Sciences, 2011; 29(S1): S91\u2013S99.<\/p>\n

Jeukendrup, AE et al. Nutritional Considerations in Triathlon. Review Article. Sports Medicine 2005; 35 (2): 163-181.<\/p>\n

Kreider et al. ISSN exercise & sport nutrition review:\u00a0 research & recommendations.\u00a0 Journal of the International Society of Sports Nutrition 2010, 7:7<\/p>\n

Phillips, S.M., & Van Loon, Luc. J.C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. J Sport Sciences<\/em>, 29(S1), S29-S38.<\/p>\n

Potgieter, S.\u00a0 Sport nutrition: A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition, the International Olympic Committee and the International Society for Sports Nutrition.\u00a0 South African Journal of Clinical Nutrition 2013; 26(1):6-16.<\/p>\n

British Dietetic Association: Food Facts. www.bda.uk.com<\/p>\n

Australian Institute of Sports: www.ausport.gov.au<\/p>\n","protected":false},"excerpt":{"rendered":"

Protein is almost a buzz word in the sports world.\u00a0 No matter which sport, I frequently get asked for a<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[34918026],"tags":[484583645,144323,269141,484583644],"class_list":["post-2898","post","type-post","status-publish","format-standard","hentry","category-nutrition-2","tag-amino-acids","tag-endurance","tag-muscle","tag-protein"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack-related-posts":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7ythf-KK","_links":{"self":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts\/2898","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2898"}],"version-history":[{"count":1,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts\/2898\/revisions"}],"predecessor-version":[{"id":2901,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts\/2898\/revisions\/2901"}],"wp:attachment":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2898"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2898"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2898"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}