Healthy athletes only need an extra 20 grams of high quality protein per day from foods like eggs, fish, yogurt, or soy to support muscle growth after training. While protein supplements can help meet protein needs, athletes can easily get sufficient protein from food and do not need to overconsume protein or use supplements unless advised by a dietitian. Vegetarian athletes can meet their protein needs through soy, beans, nuts and seeds without consuming more protein than non-vegetarians.

1. Protein Supplementation
During Sports
Submitted by
Sowmiya G

2. • Some active people believe they must eat many
extra servings of protein-rich foods or use protein
and amino acid supplements to increase their
muscle mass.

3. • It is true that athletes do need more protein than
non-athletes to support muscle gain and repair, yet
it is very easy to get extra protein just by consuming
extra servings of the Milk and Alternatives and
Meat and Alternatives food groups.

4. • The human body absorbs the protein found in dairy
products, fish, eggs, soy, and meats most easily. so
athletes need to include these high quality proteins
in their diet each day.

5. • Vegetarian athletes can consume soy products on a
regular basis, and they can also choose beans, nuts,
and seeds to meet protein demands. Vegan and
vegetarian athletes do not need to consume more
protein than non- vegetarian athletes, yet they need
to ensure they eat enough plant-based protein
overall.

6. • Healthy athletes only need to consume an extra 20
grams of high quality protein after training or
competing to support muscle repair and growth.
Some food examples are:
• 3 large eggs
• 75 g (about 2 ½ oz) fish, poultry or meat
• 175 g (¾ cup) low fat (2% M.F. or less), Greek style
yogurt
• 100 g (about 3 oz) textured soy protein
• lower fat cheese (20% M.F. or less)

7. • If an athlete chooses to use a protein powder, it is
important to ask a dietitian for advice and to read
the ingredient list to look for banned substances or
additives that are not recommended such as sugar
substitutes.

8. Protein supplements can be broadly classified
according to their nutrient profile.

9. • providing protein only (as a single protein source) or
• a protein blend i.e. (combination of several
proteins). There are also supplements which contain
a combination of protein and carbohydrates.
• Some supplements also have additional ergogenic
ingredients such as creatine, specific amino acids,
proposed fat metabolisers, vitamins and minerals.

10. Whey Protein

11. • A HBV protein that is rapidly digested. Whey is rich
in branched chain amino acids (BCAAs), especially
leucine. There are 3 main forms of whey protein:
• Whey Protein Isolate (WPI) – Powder is usually 90%
protein by weight, with negligible amounts of
carbohydrates (lactose) and fat

12. • Whey Protein Concentrate (WPC) – Typically 70-80%
protein by weight with small amounts of lactose
(milk sugar) and fat. Cheaper than whey protein
isolate
• Whey Protein Hydrolysate (WPH) – Derived from
WPC or WPI and characterised by shorter peptides
or amino acid chains, supposedly resulting in even
more rapid digestion.

13. • Casein
• A HBV protein found in milk. Casein clots in the
acidic environment of the stomach, resulting in
slower digestion and delivery of amino acids to the
body.

14. • Soy Protein
• A HBV, rapidly digested protein. Available as both a
soy concentrate and soy isolate. It is often used in
mixed protein supplements and protein bars.

15. • Egg Albumin
• A high quality protein source that is free of fat and
carbohydrate. It is more expensive than whey and
casein protein.

16. THANK YOU