Human beings need fuel to survive. This fuel is provided by food and water. We can survive for about 3 days without water, about 7 days without food. Beyond that, our internal energy stores are depleted, and we perish. The food (fuel) that we consume is made up three basic macronutrients. These macronutrients are carbohydrates, fats and proteins. Of these three food types, proteins are the most versatile and important macronutrient. Proteins make about 66 - 70% of our body solids. Collagen, the most abundant protein in our body and other types of protein contribute to our body solids. In addition, protein and their building blocks - amino acids - have potent biological effects on our body and extend to almost all metabolic processes.
The Role of Proteins in Athletes
Proteins are the
basic component and building block of our muscles. Since the strength of muscles play a very important role in athletes, research in this field has increased manifold in the last decade or so. Researchers have found out that various amino acids (the main constituent of proteins) are involved in the metabolic and physiological responses to intense and repetitive exercise. Protein intake affects the lean body mass, body sat, strength and stamina of athletes. Since there are many types of proteins, depending on which of the 20 essential amino acids are involved in that protein, it is important for athletes to understand which type of proteins they need in order to sustain and enhance their performance.
Factors that Affect Athletes’ Performance
Research has shown that intense exercise causes substantial breakdown of the body's amino acids due to oxidation. This in turn increases the rate of breakdown of the skeletal muscle. In turn, this increases the contractile protein content, resulting in muscular hypertrophy as the body tries to adapt to the increasing workload. Athletes therefore need to replenish the proteins and amino acids that have been oxidized more than normal, non exercising people. When protein is ingested following exercise, the rate of muscle protein synthesis increases to a higher level and for a more prolonged period of time when compared with a normal post-meal response.
Good Sources of Protein for Athletes
Protein is a key component of maintaining, building and repairing muscles after intensive exercise. Grilled chicken is one of the best sources of protein for athletes. Grilled chicken is especially better if the skin is removed before grilling, as it contains very less carbohydrates or fats. A well grilled chicken contains a rich supply of chicken protein. One more benefit of chicken protein is that it is a complete protein, which means it contains all the essential amino acids the body needs.
Eggs and Egg White
Egg white is one more source of good protein for athlete, sans the bad effect of cholesterol. Nutrition experts advocate 2 or more helpings of egg whites immediately after exercise to replenish the body’s protein supply.
