Power performance with protein.

Protein is essential for building and repairing muscle, in addition to many other tissues in the body. Animal-derived proteins (meat, seafood, dairy and eggs) contain all of the essential amino acids (EAAs, which are crucial building blocks for protein synthesis). Vegetarian or vegan athletes should make a concerted effort to get protein from a variety of plant-based proteins to ensure they get all of the EAAs in their diet.  Athletes require more protein than the average person. High-quality protein not only provides energy, it is an essential part of a training diet supporting.

  • Strong muscles, bones ligaments, and tendons.
  • Muscle recovery.
  • Moving oxygen to muscles.
  • Metabolism of other nutrients.
  • Healthy immune function.


Choose source higher in leucine which helps to build and repair muscle. Some experts recommend aiming for 2.5 grams/meal.


Protein & Performance


oz. 1 = gr. 28,35

Aim to get your protein from a variety of sources: this ensures that you will get the wide variety of nutrients that these foods offer, like iron, EPA/DHA, calcium and vitamin D, choline, fiber and omega-3 fatty acids.

How much protein do you need:

  • Athletes should aim to consume 1.2 - 2.0 grams of protein per kilogram of body weight per day (g/kg/d).1
  • Athletes should aim for the high end of this range if they are participating in intense training with the goal of increasing lean mass, or if they are recovering from an injury.

Weight - grams of protein/day

  • 150Lbs (kg. 68,2) = 80-135gr/day
  • 200Lbs (kg. 90,9) = 110-180gr/day
  • 250Lbs (kg. 113,6) = 135-225gr/day
  • 300Lbs (kg. 136,4) = 165-275gr/day

A 3-egg omelet with a glass of milk has 26 gr. of protein or a 3-egg omelet with 1oz. cheddar has 25 g of protein. This protein intake should be spread throughout the day with each meal and snack providing 20-40 g of protein.

Post workout:

Post-workout needs can be met by combining foods rich in carbohydrate and protein, or foods that naturally contain both. To optimize muscle synthesis and recovery, athletes should consume 20-40 g of protein in conjunction with carbohydrate within 30 minutes of finishing a workout.

Example:

  • Chocolate milk (carbohydrates and protein) = bagel (carbohydrates) + peanut butter (protein)
  • Protein shake (carbohydrates and protein) = oatmeal (carbohydrates) + peanut butter (protein)
  • Smoothie (carbohydrates and protein) = yogurt (protein) + granola (carbohydrates)
  • Protein bar (carbohydrates and protein) = hard-boiled eggs (protein) + frut (carbohydrates)
  • PB&J(carbohydrates and protein) = cottage cheese (protein) + fruit (carboidrati)
  • Deli sandwich (carbohydrates and protein) = pita (carbohydrates) + hummus (protein)
  • Trail mix (carbohydrates and protein) = cheese (protein) + crackers (carbohydrates)
  • Cereal + milk (carbohydrates and protein) = nuts (protein) + granola bar (carbohydrates)

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