PROTEIN
Essential for Performance and Health
A macronutrient that plays multiple roles in the body, from tissue building to hormone and enzyme production.
What is it?
It is composed of amino acids, which are the building blocks of the body’s tissues. There are 20 amino acids, of which 9 are essential and must be obtained through the diet, as the body cannot produce them.
How much to consume?
The recommended daily intake of protein varies depending on age, sex, and activity level. For adults, it is suggested to consume 0.8 g of protein per kilogram of body weight. However, for athletes and active individuals, recommendations range from 1.2 to 2.4 g per kilogram (Phillips & Van Loon, 2011).
Benefits in Training
It improves recovery and muscle growth. Consuming protein before or after a workout helps reduce muscle damage and speeds up recovery (Pasiakos et al., 2013). Additionally, an adequate intake of protein preserves muscle mass during periods of intense training or weight loss. In strength training, protein favors muscle development and neuromuscular adaptation to exercise (Schoenfeld, 2010). Also, a high-protein calorie deficit can help reduce body fat and increase lean mass, especially for beginners, obese individuals, or those with good genetics. (Leidy et al., 2015).
Protein Supplementation
Protein powder and protein bars are convenient for consumption and allow for better intake control. It is important to choose options with low added sugar content.
Advantages of Supplementation
Convenience: Helps achieve daily protein goals.
Quick Recovery: Can aid in post-workout recovery by providing essential amino acids rapidly.
Variety of Sources: There are different options, including plant-based, animal-based, and dairy proteins.
Types of Proteins
Whey Protein: Rapid absorption, ideal for recovery. Contains all essential amino acids.
Casein: Digests slowly, providing a steady supply of amino acids. Useful for consumption before sleep.
Plant-Based: Found in peas, rice, soy, hemp... Good options for vegetarians and vegans, though some may lack certain essential amino acids.
Egg Protein: High quality and bioavailability. Contains all essential amino acids and is easy to digest.
Fish Protein: Provides high-quality protein and also offers omega-3 fatty acids, which are beneficial for health.
Meat Protein: Includes red meat and chicken, rich sources of protein that also provide iron and other important nutrients.
Adverse Side Effects from Excessive Consumption
Excessive consumption can cause digestive problems, such as bloating and diarrhea. Additionally, it can put pressure on the kidneys, especially in individuals with kidney issues (Martin et al., 2005). It's also important not to neglect other nutrients, as an excessive focus on protein can lead to nutritional imbalances.
Additional Benefits
It increases satiety and can help boost energy expenditure, promoting fat loss (Westerterp-Plantenga et al., 2009).
Final Considerations
Protein is essential for athletic performance and overall health. Ensuring adequate protein intake through diet or supplementation if necessary can have a significant impact on recovery and muscle development. It is always recommended to consult a healthcare professional or nutritionist before making changes to your diet.
References
Leidy, H. J., et al. (2015). The role of protein in weight loss and maintenance. American Journal of Clinical Nutrition.
Martin, W. F., et al. (2005). Protein requirements for endurance athletes. Journal of Sports Science and Medicine.
Pasiakos, S. M., et al. (2013). Protein supplements and recovery from exercise. Sports Medicine.
Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism.
Schoenfeld, B. J. (2010). The effect of protein timing on muscular strength and hypertrophy: A meta-analysis. Journal of Sports Sciences.
Westerterp-Plantenga, M. S., et al. (2009). Dietary protein, weight loss, and weight maintenance. Nutrition Reviews.