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Protein for exercise and recovery.
Richard B Kreider1, Bill Campbell
1Exercise and Sport Nutrition Lab, Department of Health and Kinesiology, 158H Read Building, 4243 TAMU, Texas A&M University, College Station, TX 78743-4243, USA. rkreider@hlkn.tamu.edu
The Physician and Sportsmedicine
|January 6, 2010
Summary
Athletes need more dietary protein for muscle repair and growth. Consuming protein supplements around workouts can improve recovery and performance in various exercise types.
Area of Science:
- Nutrition Science
- Exercise Physiology
- Sports Nutrition
Background:
- Dietary protein is essential for bodily functions like growth, cell repair, and hormone synthesis.
- Animal proteins are complete sources of essential amino acids, while plant proteins are often incomplete.
- Intensely training individuals have higher protein requirements (1.4-2 g/kg/day) than sedentary individuals.
Purpose of the Study:
- To review the role of dietary protein in supporting athletic performance.
- To examine the benefits of protein and amino acid supplementation for athletes.
- To highlight the importance of protein timing around exercise.
Main Methods:
- Literature review of existing studies on dietary protein and exercise.
- Analysis of protein requirements for different training intensities.
- Evaluation of the impact of pre-, during-, and post-exercise protein intake.
Main Results:
- Adequate protein intake supports muscle growth, repair, and metabolic functions.
- Athletes require higher protein intake compared to sedentary individuals.
- Supplementing with protein and amino acids can enhance recovery, immune function, and lean body mass maintenance.
- Optimal protein timing around exercise benefits endurance, anaerobic, and strength activities.
Conclusions:
- Dietary protein is crucial for athletes' recovery, immune function, and body composition.
- Protein and amino acid supplements offer a convenient method for athletes to meet their increased needs.
- Strategic timing of protein intake is beneficial across diverse exercise modalities.
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