Protein
Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, producing enzymes and hormones, and supporting overall health. It is made up of amino acids, which are the building blocks of life.
- Players need enough protein to stimulate muscle protein synthesis (build muscle), and also to repair muscle damage that occurs during training. Choosing lean, high-quality protein at meals, but also before and after every workout, is imperative for football players to optimize performance and recovery. A Guide to Proper Nutrition for Football Players
Calculate Your Protein Needs
To calculate your daily protein needs, you can use the following formula based on your body weight and activity level:
| Activity Level | Protein Intake Recommendation | Total Daily Protein Intake / per 70kg (154 lbs) |
|---|---|---|
| Sedentary (little to no exercise) | 0.8g/kg of body weight | 56g |
| Lightly active (light exercise/sports 1-3 days/week) | 1.0g/kg of body weight | 70g |
| Moderately active (moderate exercise/sports 3-5 days/week) | 1.3g/kg of body weight | 91g |
| Very active (hard exercise/sports 6-7 days a week) | 1.6g/kg of body weight | 112g |
| Extra active (very hard exercise/sports & physical job or 2x training) | 1.8-2.0g/kg of body weight | 126-140g |
Benefits of Protein
- Muscle Growth and Repair: Protein is essential for muscle growth and repair, making it crucial for athletes and individuals engaging in regular physical activity.
- Weight Management: High-protein diets can help with weight management by promoting satiety and reducing overall calorie intake.
- Bone Health: Adequate protein intake is important for maintaining strong and healthy bones.
- Immune Function: Proteins are vital for the production of antibodies and immune system components that help fight infections.
- Enzyme and Hormone Production: Proteins are involved in the production of enzymes and hormones
Recommend Books
Links
- What is Protein?
- What does protein do?
- Complete guide to protein powder: dose, benefits and types
- Youtube: Protein Powder is a Waste of Money (DUMB!)
- Youtube: 10 Foods You Never Knew Had THIS Much Protein!
- What Happens to Your Body When You Eat Protein
- Are you getting too much protein?
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
Notes
- "Too much protein and too few carbohydrates may not be the healthiest plan. This kind of eating pattern has been linked to an increased risk of developing osteoporosis." - Extra protein is a decent dietary choice, but don’t overdo it
- "Digesting protein releases acids into the bloodstream, which the body usually neutralizes with calcium and other buffering agents. As a result, early research theorized that eating lots of protein requires a lot more calcium – which may be pulled from bone. A 2009 systematic review found that this doesn’t appear to happen" - Harvard T.H. Chan School of Public Health