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PROTEIN
& SPORTS PERFORMANCE
What is Protein and why do we need it?
Proteins are made from a combination of 22 different amino acids.
Some of these amino acids are produced in the body, but eight of
these can’t be made and need to come from protein rich foods that you
eat. These eight amino acids are known as the essential amino acids
From these 22 amino acids, your body manufactures new proteins which
are then used to make a variety of things including new connective tissue, cell
membranes and muscle cells. They are also used to make enzymes and other
regulatory proteins.
Proteins from animal foods contain all eight of the essential amino acids, while plant
foods don’t. Choosing a wide variety of food containing protein ensures that both vegetarians
and non vegetarians receive adequate quantities of essential amino acids.
EXAMPLES OF PROTEIN SOURCES
FROM PLANTS:
• Nuts and seeds
• Pulses e.g. lentils,
chickpeas
• Tofu
• Soy milk/yoghurt
FROM ANIMALS:
•Meat
• Chicken
•Fish/seafood
• Eggs
• Dairy
HOW MUCH DO YOU NEED?
Protein can be used for growth and
repair (which is the ideal use for
protein) or can be used for energy like
carbohydrate and fat.
Most sedentary people will need
around 0.8 - 1g of protein per kg of
body weight.* A 65kg female therefore
needs around 52 - 65g/day. Those who
are more active are likely to require
more protein. The amount required
will depend on an individual’s training
goals as well as the type, intensity and
duration of exercise.
Strength training athletes are likely to
need more protein per kg of body
weight than endurance athletes due to
the higher demand for muscle growth
and repair. However, this doesn’t
necessarily mean they need to be
eating masses of chicken and tuna
or relying on protein shakes and bars
because most people get sufficient
protein by maintaining a healthy diet.
Estimated protein requirements for athletes:
ACTIVITY
(REGULAR TRAINING 4–7 DAYS/WEEK)
GRAMS OF PROTEIN
PER KG BODY WEIGHT (G/KG) PER DAY
Sedentary
Regular recreational exercise
Endurance (general training)
Endurance (heavy training)
Resistance training (steady state)
Adolescents or resistance athlete at start of training
Football and similar intensive team sports
0.8
1.0
1.2 – 1.6
1.5 – 1.7
1.0 – 1.2
1.5 – 1.7
1.4 – 1.7
*Requirements are 15% lower for females.
Reference: Adapted from Clinical Sports Nutrition, 3rd edition, L. Burke, 2006.
Your protein needs will depend on a number of factors. Speak to a Sports Nutritionist
or Dietitian for individual advice.
By Nutritionist Claire Turnbull - www.claireturnbull.co.nz
CAN YOU HAVE TOO MUCH
PROTEIN?
For so many things in life, more seems
better. But with protein, overdoing it
will do you no favours. Having more
protein than you need has been shown
to have no advantage in strength gains
or recovery and are simply burnt as
fuel.** Consuming too much protein can
increase the amount of calcium
excreted into urine which could lead to
the weakening of bones. High protein
diets are also known to accelerate
the progression of pre-existing kidney
disease. The key therefore is to ensure
you have enough, but not too much.
CAN YOU HAVE TOO LITTLE
PROTEIN?
Although most athletes get adequate
protein from their diets, there are some
groups of people who may need to
focus on ensuring they do get enough.
For example:
• Athletes on low energy diets in
weight restrictive sports e.g. dancing,
gymnastics and lightweight rowing
• Athletes with a restricted diet e.g.
vegetarians, vegans or those with
allergies or intolerances
• Athletes who travel regularly or always
eat on the run – planning in advance
can assist with this
Having insufficient protein on a regular
basis may lead to muscle being broken
down to supply essential amino acids
to the body. This can have a negative
impact on training and recovery.
PROTEIN SUPPLEMENTS
Protein supplements including bars and
shakes are often popular with athletes
trying to increase muscle size and
strength. But for most athletes these will
not be necessary as sufficient protein
can be supplied by normal, everyday
foods. The advantage of consuming
protein from everyday foods is that it
often comes alongside other naturally
occurring nutrients we need including
iron, calcium and zinc.
boost protein content.
WHEN TO EAT PROTEIN
Ideally aim to include protein in all of
your main meals and some of your
snacks throughout the day. For example:
Breakfast: Cereal and low fat MILK, EGGS
on toast
Snacks: NUTS and SEEDS or fruit and
low fat YOGHURT
Lunch: TUNA or CHICKEN salad
sandwich and MILK
Dinner: MINCE or lean LAMB CHOP with
rice and vegetables
Other than at meal and snack times,
the really important time to ensure you
have adequate protein is after training
to promote recovery. This is particularly
important after an intense resistance
training session where between 20-25g
protein post training is recommended.**
As well as protein, it is also ideal to
have carbohydrate post-exercise to help
the muscles take up amino acids from
the protein.
Good ideas for snacks after
training include:
- Low fat yoghurt
- Flavoured milk or MILO and trim milk
- Fruit and yoghurt smoothies or liquid
breakfast drinks
- Sandwiches/wraps with meat, cheese,
chicken, fish or peanut butter
- Breakfast cereal and milk
- Creamed rice
HOW CAN I CHECK THE
AMOUNT OF PROTEIN I AM
HAVING EACH DAY?
Each of the servings below contains
approximately 10g of protein. From the
information above, you can roughly
calculate the amount of protein you
need each day and include the right
amount from the foods you eat. For help
to create an individualised eating plan,
contact a sports dietitian/nutritionist.
* http://www.nrv.gov.au/nutrients/protein.htm
** Stuart M Phillips et al. (2011). Dietary protein for
athletes: From requirements to optimum adaptation.
Journal of Sport Sciences.
Foods containing approx 10g of protein:
ANIMAL FOODS
2 small eggs
30g (1.5 slices) low fat cheese
70g cottage cheese
1 cup (250ml) low fat milk
35g lean beef, lamb or pork (cooked
weight)
40g lean chicken (cooked weight)
50g grilled fish
50g canned tuna or salmon
200g low fat yoghurt
PLANT FOODS
4 slices (120g) wholemeal bread
3 cups (90g) wholegrain cereal
2 cups (330g) cooked pasta
3 cups (400g) cooked rice
3/4 cup (150g) lentils or kidney beans
200g baked beans
120g tofu
60g nuts or seeds
1 cup (250ml) soy milk
Reference: Sports Nutrition for New Zealand Athletes and Coaches, J. Pearce, I. Hellemans &
N. Rehner, Raupo Publishing, 2002.
There are some occasions however,
where supplements may be helpful if
used correctly. For very busy strength
training athletes with high protein
needs, a mixed carbohydrate and
protein powder after training could be
convenient. In most cases though,
supplements are an expensive way
to source protein. As an economical
alternative try homemade smoothies
with low fat milk and yoghurt and add
skimmed milk powders to regular milk to
By Nutritionist Claire Turnbull - www.claireturnbull.co.nz
For more information and to obtain further copies
of any of the Eating for Your Sport Nutrition Advice
sheets, visit www.nutrition.nestle.co.nz
or www.autmillennium.org.nz/nutrition
© Nestlé New Zealand Limited &
AUT Millennium. Issued September 2014