Proteins for Exercise and Training

Proteins for Exercise and Training

During exercise and training, muscle bulk increases but muscle tissue is also broken down, and in prolonged exercise protein is oxidised to provide energy. For these reasons a sportsperson needs a somewhat greater amount of protein than a non-athlete.

ICMR (1985) recommends that protein make up 12-14% of total caloric intake, with a range of protein intake of 1 g/kg to 2 g/kg of body weight - the lower limit for endurance sports and light-weight-category sports, and the upper limit for strength sports.

Eating enough calories from a well-balanced diet generally supplies adequate protein on its own. Even so, good-quality protein sources should be included: milk and milk products, and meat and meat products. Low-fat protein sources - skim milk, egg white, fish and chicken - are especially helpful for enhancing performance and maintaining long-term health. A cereal-pulse combination, or supplements that together provide complete protein, also improves protein quality. …