Protein: Is it That Important?
The past few posts have talked about the importance of nutrition in recovery and protein has been mentioned a handful of times but what is so special about this nutrient? Or is really that important? We’ll just get it out of the way right off the bat, consuming protein is critical not only in recovery but in the body’s functioning. Protein is an essential building block for muscle and it allows the body to not only grow but to operate at optimal levels. Proteins in general are crucial for how cells function and without them the body wouldn’t be able to do simple tasks. Before this gets into the biology of cells, lets get back to training and how protein impacts workouts and recovery.
Protein consumption is something that should not be overlooked when trying to optimizing recovery and performance. Protein ingestion has been shown to stimulate the muscle protein synthesis process which is when the body produces the necessary proteins to repair muscles after intense exercise (Jager et al., 2017). Consuming protein helps to boost this process and ensure that there are adequate amounts of protein available. Moreover, consuming adequate amounts of protein each day can help aid in the recovery process by supplying the body with the needed proteins to fulfill the rebuilding process. Jager et al. (2017) demonstrated that a higher protein consumption may have a positive impact on body composition. Remember that intense training and exercise causes muscle tissue damage and it is the repairing of that damage where the desired changes of larger and stronger muscles occur. So consuming protein helps to repair this damage and to bring upon the desired changes from working out.
Protein for recovery and performance is all about setting yourself up for success through nutrition. It begins with consuming high-quality protein throughout the day. Jager et al (2017) saw that consuming high-quality protein every 3-4 hours throughout the day can help aid muscle protein synthesis post-exercise. Consuming whole foods, foods that are not massively modified and are natural, especially with the powders, which can be heavily modified, have been shown to be preferred for optimal results (Jager et al., 2017). More than just consuming high quality foods, Jager et al. (2017) saw that eating 1.4-2g/kg which, at the high end, is close to 1 gram per pound of body weight. For high level athletes training and/or competing every day, eating this amount of protein isn’t just ok but can be beneficial and aid in the goal of optimizing performance. This is not too much protein, having this has a goal allows the athlete to be consume enough protein even if they miss the full 1g/1lb mark. Protein is an essential nutrient for athletes who perform intense training regularly.
Protein allows athletes to not only perform well during the workout but to recover well too. It promotes the training adaptations that people strive for both in strength and hypertrophy. High quality protein consumed throughout the day is a great way to get a key nutrient that can help performance and recovery. Protein is a critical nutrient and should not be overlooked. Protein consumption is essential for athletes of all levels looking to get the most out of their training and competitions.
-Tyler Grisdale, MS, CSCS, RSCC, FRCms, TPI
References
Jäger, R., Kerksick, C.M., Campbell, B.I. et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr 14, 20 (2017). https://doi.org/10.1186/s12970-017-0177-8