Proteins in Sport

Exaggerated protein intake and muscle mass growth have always been wrongly associated. In other words, our muscles would grow thanks to an abundant intake of alimentos rich in proteins. But contrary to what is supposed, the extra protein amount is not who manages to increase muscle mass, but rather it is the exercise that achieves it, the strength exercise and endurance, such as weightlifting in the gym fitness.

Now, What is the most suitable diet for an athlete? What is the balance?

The diet of an athlete should have a normal and adequate protein amount, but not excessive, since proteins They are necessary to build and repair muscle and other organic functions such as producing hormones and red blood cells, among others.
But any excess protein is used by our metabolism to obtain energy when carbohydrates are scarce, or to be stored as glycogen or fat.

It is very important to note that diets rich in protein and low in carbohydrates are not recommended for athletes, as they provide little energy for intense training.
Therefore even bodybuilders need carbohydrates on the diet for a demanding training program.

Protein requirements or needs vary according to each individual. The table below shows us the safest and most appropriate recommendations as the case may be.

An athlete usually ingests more protein than he needs in his daily diet, and as we have mentioned previously, there is no scientific evidence to corroborate that a protein intake greater than 2.0 grams per kilo of body weight supposes some advantage to the size or strength of the muscles .

What should be clear is that neither excess nor lack of protein is adequate in the diet of an athlete.
The alimeprotein they are needed daily. An example to cover daily needs would be the following option:

• in the breakfast: have a cup of milk.
• in the food (lunch): consume about 200 gr. defatted chicken or beef breast + 1 yogurt.
• in the Dinner: consume 150 gr. of fish meat.

Always accompanied bylimeSnacks rich in carbohydrates, to ensure adequate energy intake and thus a definitive improvement in sports performance.In conclusion, we must make it clear that if a person wants to increase their muscle mass, they should not only resort to proteins, but also carbohydrates, which provide the energy and nutrition that the muscle mass needs to be able to carry out the training. of strength and endurance.
It is the exercise routine itself that achieves this increase and muscle growth.

Whenever there are doubts about nutrition and the right proportions to maintain good health, you should go to a nutritionist or specialist doctor.