Protein from food – how much does an athlete really need and where can they get it?

The previous text touched on an aspect of protein content in food products that is troubling many, with particular emphasis on supplements. In it, I tried to present the reasons for possible inaccuracies on product labels and, consequently, consumers' misunderstanding of the information or blaming producers for possible distortions. For those who haven't read it yet, I refer you to it because it's worth it - Protein from food - why do we need it and how is its amount marked in food products .

In today's article I will try to elaborate a bit on the subject of proteins , and also present you with recommendations regarding the amount of protein that each of us should consume , depending on the path of sports development that we have chosen and the life situation in which we may find ourselves.

Every cell in our body contains protein elements. It is estimated that over the course of half a year, using both the pool of amino acids supplied with food and those that arise as a result of the breakdown of body proteins, each cell completely "exchanges" its entire pool of proteins.

Protein Division

Proteins from food can be divided into 3 basic groups:

• Full-fledged
• Partially defective
• Substandard

Complete proteins are considered to be those that contain a full set of essential (exogenous) amino acids in sufficient quantities. This group includes animal proteins (except gelatin), as well as some plant proteins – from soy, quinoa and potatoes.

Partially incomplete proteins are those that contain a full set of amino acids, but at least one of them is present in insufficient quantity. Such an amino acid is called a limiting amino acid .

The last group – incomplete proteins – are proteins that have negligible amounts of essential amino acids, or none at all. These include, for example, gelatin or corn protein.

The need for balancing on a plant-based diet?

For many years, we have been taught that people on a plant-based diet cannot (or – if they do – their path to success would be significantly hindered) achieve success in bodybuilding sports. The main reason given was the “inferiority” of plant proteins, their incompleteness and the need to properly balance meals – in such a way that each of them contains different sources of plant proteins to minimize the risk of the “limiting amino acid” affecting the digestion, absorption and use of protein. However, scientific studies have documented that this balancing should not take place, as previously believed, over the course of a single meal, but over the course of a day. So – if your diet is varied, and the source of protein is not only beans or groats – this problem will certainly not concern you. Sure – a plant-based diet may pose some technological “difficulties” and require more focus on problematic ingredients (protein, iron, calcium, vitamin D and _B12 supplementation), but stating that it is something bad/impossible to balance/precluding from strength and/or figure sports – would be a huge exaggeration and should only be attempted by someone who does not have the appropriate knowledge and relies on popular beliefs from the 1980s.

Protein requirements for different population groups

For the average adult Kowalski, the current Nutrition Standards speak of a recommended protein intake of 0.9 g/kg of body weight. This is a completely safe amount and sufficient for a relatively passive person, but for active and hard-working people the situation is completely different. The reason for this situation is primarily the increased degradation of muscles during exercise, and ultimately the need to rebuild them after exercise.

Protein demand varies depending on the discipline practiced and ranges from approximately 1.1-2.5 g/kg of athlete’s body weight.

• It is estimated that moderate non-professional activity, as well as highly engaging physical work, generates a protein requirement of 1.1-1.3 g/kg of body weight.
• Amateur athletes who train about 20 hours a week should consume about 1.4 g of protein per kilogram of body weight.
• Endurance athletes are a group whose protein requirement is estimated at around 1.2-1.4 g/kg body weight.
• People who expend significant amounts of energy (>7000 kcal), most often ultra-sports athletes, are a group for whom it is estimated that the appropriate amount of protein is about 1.6 g/kg bw.

In strength sports, there is a significant difference between the opinions of the authors of the recommendations and the positions of expert groups. The lowest recommended amounts are 1.2 g/kg bw, the highest – 2.5 g/kg bw. In the case of natural bodybuilding, we talk about amounts supplied per kilogram of lean body mass (kg LBM). The recommended values ​​are 2.3-3.1 g/kg LBM. Due to the significant discrepancy between the recommendations for this group, as well as the large amount of controversy related to both the subject of protein demand and protein supplements – I will devote the entirety of the next text to these topics.

Literature:

1. http://www.izz.waw.pl/attachments/article/33/NormyZywieniaNowelizacjaIZZ2012.pdf
2. Gawęcki J. (ed): Human nutrition. Fundamentals of nutritional science. PWN. Warsaw 2010.
3. Zając A., Poprzęcki S., Czuba M., Zydek G., Gołaś A.: Diet and supplementation in sport and recreation. AWF Katowice. Katowice 2012.
4. Bean A.: Sports Nutrition. The Complete Guide. Zysk i S-ka. Poznań 2008.
5. Journal of the American Dietetic Association. 2009, 109, 3, 509-527.
6. American Dietetic Association. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sport Medicine: Nutrition and Athletic Performance. Journal of the American Dietetic Association. 2009, 109, 3, 509-527, doi: 10.1016/j.jada.2009.01.005.
7. Helms E., Aragon A., Fitshen P.: Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014, 11, 20. doi: 10.1186/1550-2783-11-20.

Paweł Szewczyk - Master of Dietetics specializing in sports nutrition. Dietician of Polish National Team and European Champions. Participant and speaker at trainings, conferences and seminars throughout the country. Lecturer at the State Medical Higher Vocational School in Opole and the Institute of Psychodietetics in Wrocław. On a daily basis, he deals with professional counseling in the field of nutrition and supplementation, publishes scientifically and popularly, and trains athletes and dieticians.

Author of the blog: szewczykpassion.wordpress.com

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