How much protein should be consumed 4 to 24 hours before competition? Lean protein sources 3 to 6 oz. turkey, fish, soy Or 8 to12 fl. oz. dairy Or Complementing low-fiber plant sources
How much protein should be consumed 0 to 4 hours before competition? Focus should be on CHO Small amounts of protein okay —2 to 4 oz. Lean protein sources preferable
What about protein consumption during competition? Protein can serve as an energy source. Consumption during exercise questionable.
What about protein consumption after competition? 6 to 20 grams of high-quality protein Casein Whey Soy Essential amino acids are key. Should be consumed within 3 hours after competition. Hydrolyzed protein sources are absorbed more quickly.
Discuss amino acid supplementation and its impact on performance
Questions to Ask about Protein Supplements What is the quantity of protein or amino acids in the product? Is the supplement necessary? What is the cost? Will it enhance performance? Does the supplement have any harmful effects?