Why talk about protein in sport? Because one can't exist without the other.
Protein's role in sports performance is to help maintain and develop muscle cells, but not only that. Behind this essential macronutrient for sports enthusiasts, there are also recovery issues. The more intensively athletes practice, the more they need protein-rich nutrition, hence the success of protein supplements in bodybuilding and sport in general.
Find out what proteins are used for, why it's in every athlete's interest to keep track of their intake, and how to choose the right protein for your sport.
The role of proteins in the body
What is muscle protein?
Muscle protein is one of the building blocks of muscle.
Protein is one of the macronutrients, along with lipids and carbohydrates. These three major nutritional sources provide the body with energy.
As for protein, it's made up of some twenty differentamino acids, which can be represented as small bricks forming a chain.
What does it do for athletes?
During physiological physical stress (≠ pathological) such as sporting activity, muscle cells are "microderived" with exercise. Proteins then serve to rebuild damaged, stressed muscle tissue. They also contribute to multiple (re)generation processes, such as phanera (hair and nails), bones and skin.
Beyond the structural aspect, proteins are also involved in the body's physiology, in the form of digestive enzymes, haemoglobin hormones and antibodies.
The problem for athletes is that if their glycogen and fatty acid reserves are empty, the body uses proteins to break them down into amino acids and produce energy, which can lead to muscle wasting. That's why adequate protein intake is essential.
Scientific recommendations for protein consumption
How much protein should you eat, depending on your activity?
The International Society of Sports Nutrition (ISSN) recommends a protein intake of between 1.4 and 2.0 g protein/kg body weight/day (g/kg/d)¹. This is sufficient for most exercisers to build and maintain muscle mass.
Protein intake seeks to strike a physiological balance between protein loss and protein intake. So the right quantity to ingest also depends on the sports practised (endurance VS strength) to balance the balance.
When to use them for maximum effect?
Is there an ideal time of day to consume proteins? Athletes often wonder whether to take them before or after training, but for ISSN, the ideal intake depends on individual tolerance¹. Either way, the benefits will be there. Even so, taking them after training avoids the inconvenience of digestion, which is why most recommendations are along these lines.
Rather than the time of ingestion, it's the distribution of protein doses every 3 to 4 hours throughout the day that counts. The majority of protein should not be consumed at a single point in the day.
Muscle-building effort and protein intake work in synergy, when consumption takes place before or after training to stimulate muscle protein synthesis.
Endurance, ultra-endurance and bodybuilding: different uses
Protein, endurance and recovery
In endurance training, proteins compensate for muscle damage and promote recovery.
5 to 15% of proteins contribute to muscle energy². Requirements vary according to the duration of the endurance effort and the depletion of muscle glycogen reserves, hence the importance of consuming carbohydrates when practicing this type of sport.
In addition to this protein degradation, the functional qualities of the muscle decline over a period of 3 to 16 weeks, hence the importance of increasing protein requirements.
In fact, the IRBMS recommends a balanced intake of between 1.5 and 1.7 g/kg/d² for endurance athletes.
Ultra-endurance
In ultra-endurance, i.e. intense exercise lasting more than 4 to 5 hours, muscle breakdown is greater. Protein intake therefore helps to optimize muscle fiber, i.e., enable better recovery.
As an example, the ISSN recommendations for an ultra-marathon are around 1.6 g/kg/day to maintain lean mass and promote recovery³. Protein intake can be increased to 2.5 g/kg/day for demanding training, when caloric requirements are higher, and these recommendations apply to competition.
Protein, bodybuilding and strength sports
There are two types of bodybuilding profiles:
- those seeking muscle growth;
- those who want to keep what they've got.
For the latter, a protein intake of around 1.5 to 1.6 g/kg/d is recommended. For athletes looking to build muscle mass, higher protein intakes are essential. The IRBMS recommends 2 to 3 g/kg/d, for no more than 6 months a year, under medical supervision².
Feeding more than 3 g/kg/d is inadvisable and does not improve performance. We (Protéalpes) generally recommend no more than 2 g/kg/d.
Choosing the right protein sources
How to choose between animal and vegetable proteins?
The advantage of animal protein-rich products is their essential amino acid content. These proteins are said to be complete, i.e. of high biological value.
Vegetable proteins, on the other hand, have the advantage of being low in saturated fats and high in fiber. For sportsmen and women on a vegetarian diet, we recommend combining plant sources , in particular mixing a cereal with a legume, such as rice and lentils, or wheat and chickpeas.
Are dietary supplements good for the body?
The basis must systematically come from thestaple diet, by increasing meat, fish, eggs and other protein foods, without excess and with an emphasis on quality.
To supplement or compensate for the consumption of animal products, protein supplements such as whey or casein can help you to reach the required quantities in a healthy way. These supplements are derived from milk, but are generally lactose-free. They contain the nine essential amino acids that the body cannot manufacture itself.
As their name suggests, they are a good complement to a varied and balanced diet, but also to a sports program adapted to the desired objectives. On their own, they don't work miracles. Beware of the origin, method of manufacture and composition of these products, whose quality can vary greatly...
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Conclusion
The role of protein in sports performance is important, whatever your level of sporting ability. Acting both on recovery and on the maintenance of muscle mass, the quantity consumed must be adapted to the activity practised and its intensity. Whether in food or supplement form, proteins must be carefully chosen to become a pillar of performance for the athlete.
