Protein

Proteins are made up of amino acids which are the building blocks for lean muscle mass.  There are two kinds of proteins: complete and incomplete.  Complete proteins contain the nine essential amino acids needed in the body; they cannot be made by the body so they have to be eaten in the diet.  All animal products are considered complete proteins.  Incomplete proteins are protein sources that include some, but not all of the essential amino acids in addition to the non-essential amino acids (there are 13 nonessential).  Incomplete proteins are plant-proteins like beans, nuts, and vegetables; so you need two plant proteins to make a complete protein.

Protein should be included in all meals and snacks because it slows down digestion and helps you stay full for a longer period of time.  In regards to exercise, protein stores can be used for energy in the absence of adequate carbohydrate, specifically the branch chain amino acids (BCAAs = leucine, isoleucine, valine).  Thus it is essential to consume complete proteins to ensure adequate BCAA levels in the body.  In addition, eating a small amount of protein, with adequate carbohydrate, immediately post-exercise helps begin the muscle repair and recovery process.

Purpose

Build & repair muscles

Growth of hair & nails

Helps boost immunity

Types of Protein

• Meat• Chicken• Fish         • Whey protein powder

• Eggs• Milk / yogurt• Cheese         • Protein/energy bars

• Cottage cheese• Beans• Nuts / seeds     • Protein/energy shakes

How much should be in your diet?

15-25% depending on activity levels & body size

Approximately 3-5 servings/day—very individualized, but athletes should eat at the upper end

Best Choices

• Red meat without skin• Chicken without skin

• Baked fish / tuna• 1 egg & egg whites

• Low-fat or skim milk• Low-fat yogurt

• 2% (low-fat) cheese• Beans not cooked in fat

• Nuts, seeds, peanut butter• Whey protein powder

Serving Size

• 3 oz meat / chicken (palm size)• 6 oz fish

• 2 eggs or 1egg & 3 whites• 1 cup milk or soy milk

• 6 oz yogurt• 1 oz cheese

• 1/2 cup beans• 2 Tablespoons peanut butter

Amy Goodson, MS, RD, CSSD, LD

Sports Dietitian

amy@back9performance.com

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