Protein is still a red-hot nutrient in the media for the public and athletes alike. No doubt, it has an important role in every part of our body. For Marc, Lauren and Anne including high quality protein foods in their meals and snacks will help them stay focused as well as protect their muscles during training and repair muscles after training to lower the risk of fatigue and injury.
While protein is the body’s last choice as an energy source for exercise, the collective function of body proteins supports training and athletic performance. Our bodies use protein to constantly build and repair. Protein’s amino acids are the building blocks that form our bones, muscles, skin, blood, immune cells, enzymes, hormones, and other essential body chemicals. Through these body signals, protein helps us stay focused and concentrate, keeps appetite under control and blood sugar steady after meals.
As they run faster and longer distances during their Race to Bayshore program, protein will also help protect Marc, Lauren and Anne against illness, aid in fluid balance and help restore muscle glycogen (carbohydrate energy) stores after high intensity and long training sessions. Protein for recovery is key…but how much is enough?
The amount of protein that an athlete needs to eat depends on their body size, gender, sport, and training goals. While the protein needs of athletes are highly debated, most researchers agree endurance athletes need more protein than non-athletes do. That said, the Bayshore team will easily get the protein they need by eating protein rich, whole foods spread throughout the day…no supplements needed. As little as 3 – 4 ounces of high quality protein per meal (think ¼ of your plate) gives the body enough to make and repair the proteins it needs to stay healthy and rock a competitive edge.
Foods rich in protein come from both animal and plant sources.
Animal proteins are “complete” protein, which means they contain all the essential amino acid building blocks, and they are easily digestible—yes, it’s true! Choose eggs, low fat dairy (1% or less milk, cheese, and yogurt), poultry without skin, lean cuts of meat (round, sirloin, loin), fish and seafood for the healthiest options.
Plant proteins, with the exception of soy beans, are “incomplete” proteins because they are limited in, or missing one or more of the essential amino acids so it’s important to eat a variety of whole grains, legumes (dried beans, peas, lentils), nuts to get the right balance if you don’t have any animal foods in your diet. Nevertheless, plant proteins are healthy options; generally low in fat or good sources of healthy fats and high in fiber too.
Continue to follow the team’s training program as I help guide them through making the best protein choices, as well as other practical nutrition tips for eating before, during and after training in the weeks to follow.
Try some of these protein rich meal or snack ideas…
For Breakfast
Whole grain, high protein cereal (ready-to-eat or oatmeal) with a cup of (up to 1%) milk or soy milk, or topped with 6 ounces of low fat Greek yogurt
Whole grain English muffin topped with 2 ounces smoked salmon, (sliced pear) and a slice of 2% Swiss cheese, melted under the grill.
2 Huevos rancheros with black beans and whole grain tortilla
For Lunch
Whole grain sandwich or crackers (with veggies) and one of the following:
1 cup low fat cottage cheese
3 ounces chicken, turkey, ham or lean roast beef
3 ounces tuna
Red beans and brown rice bowl (with salad)
Quinoa and black bean salad
For Dinner
Chickpea or lentil curry and brown rice (with veggies)
Quinoa and black bean stuffed bell peppers – with or without 1-2 ounces lean ground turkey
3 - 4 ounces grilled pork loin, chicken or salmon atop a mixed green salad with a side of whole grain bruschetta
3 ounces of pork loin, chicken, shrimp or tofu, sautéed (with veggies) and served with brown rice, pasta or other whole grain
To determine how much protein is right for you, consider working with a registered dietitian who specialized in sports nutrition for a meal plan that is personalized to your body, your sport, your stage of training, and your goals. Contact Miranda Monroe via info@grandtraversenutrition.com for a consultation to put the science of sports nutrition on your plate with a personalized plan and practical meal planning strategies to help you achieve your performance goals.
