Sporty and concerned about your diet? Opting for a protein diet can be an interesting decision. However, knowing how to select the right proteins is essential to achieve your nutritional and sporting goals. Find out how to select the best sources of protein for your snacks.
Distinguish between complete and incomplete proteins
A substantial intake of dietary protein or in powder form contributes to maintaining sports performance in terms of strength and muscular endurance. Proteins are macromolecules made up of a chain of amino acids. Each amino acid will directly or indirectly contribute to muscle growth in athletes. There are two main groups of amino acids: essential and non-essential.
If the latter is naturally synthesized by the body, the former, 9 in number (tryptophan, lysine, methionine, phenylalanine, threonine, valine, leucine, isoleucine, histidine) must be provided through food. Therefore, you must understand that not all protein sources are necessarily equal: we are talking about complete and incomplete proteins.
Complete proteins contain all of the essential amino acids necessary for our body. They are mainly of animal origin, such as meat, fish, eggs, and dairy products. These sources provide a full range of amino acids. Protein supplements are also an excellent source. Online, you can opt for a premium, nutritious protein snack to support your muscle growth and recovery after exercise.
In contrast, incomplete proteins lack one or more essential amino acids. They are often of plant origin, such as legumes, cereals, and nuts. Although these protein sources are important in a balanced diet, vegetarians and vegans need to combine different sources to ensure you get all the essential amino acids. For example, by combining beans with rice or whole-grain bread with peanut butter, you can create complete protein combinations.
The best sources of animal protein for athletes
It’s common for athletes to mention red or white meat when looking for protein-rich foods. However, fish, eggs, and milk are also excellent sources of complete protein. These sources offer a complete diversity of amino acids.
However, it is important to note that animal protein sources can sometimes be high in saturated fat, especially in the case of fatty meats. On the other hand, they are generally low in carbohydrates, except milk. Oily fish, in particular, are known for their high omega-3 content.
Eggs are also a source of beneficial fats for the body, as well as many essential nutrients. They offer an optimal balance of amino acids, with a bioavailability score of 100, which means that they are perfectly assimilated by the body. As a result, eggs are considered one of the best protein foods to promote muscle growth, thanks in particular to their high level of leucine. Interestingly, only milk proteins, particularly whey, surpass egg albumin in bioavailability.
With intensive and regular training sessions, athletes have increased protein needs, generally estimated between 1.2 and 2.0 grams per kilogram of body weight each day. Consuming 2 to 3 eggs per day can help meet protein needs while providing essential nutrients for muscle recovery. This daily ration can provide you with around 12 to 18 grams of protein and as much fat.
Explore plant-based options for a balanced diet
Vegetarian and vegan athletes can benefit from a variety of plant foods rich in protein, essential amino acids, iron, calcium, and other essential nutrients. One of the sources of plant protein very popular with athletes remains soy products, such as tofu, tempeh, and soy milk. They are substitutes for meat and dairy products widely consumed by vegetarians and vegans. They are rich in high-quality protein and can be used in a variety of recipes to add texture and flavor to meals.
Legumes like beans, lentils, and chickpeas are also important sources of plant-based protein. They also provide a good dose of dietary fiber, iron, and complex carbohydrates, which makes them valuable allies for athletes looking for sustainable energy.
Additionally, quinoa, oats, brown rice, and whole wheat are also good options. They provide carbohydrates for energy, as well as protein and fiber for satiety and blood sugar regulation. Nuts and seeds are other important sources of protein and healthy fats for athletes. Almonds, walnuts, chia, flax, and hemp seeds are rich in omega-3 fatty acids, protein, and other nutrients beneficial for health and sports performance.
Furthermore, vegetarian and vegan athletes need to monitor their intake of vitamin B12, iron, calcium, vitamin D, and omega-3, which may be less abundant in a plant-based diet. They may consider dietary supplements or choose fortified foods to fill these nutritional gaps and maintain optimal health.
The impact of the timing of protein consumption on muscle recovery
During prolonged and/or intense exercise, amino acids are mobilized to provide the energy necessary for the effort. Even though this use is relatively small in quantity, it has a significant impact on muscle function. After exercise, the body automatically enters a phase of rebuilding muscle proteins, called “anabolism”.
This is highly dependent on the availability of amino acids and hormonal signals such as insulin. Thus, an intake of proteins and amino acids after exercise promotes muscle reconstruction. The optimal time for this intake is the early recovery phase, that is to say at the end of the effort. It is particularly at this moment that muscle anabolism is the most important and requires a high availability of amino acids.
In general, an intake of 10 to 20 g of protein is recommended after exercise, especially if it is long and/or intense, and this is within 15 to 30 minutes following the end of the effort. It is advisable to consume these proteins during stretching, which usually takes place 5 to 10 minutes after the end of the exercise.
This one-off intake must be part of the day’s overall food intake, including main meals, snacks, and post-exercise food intake, possibly including recovery drinks. It is recommended to combine an equivalent intake of carbohydrates (simple and complex) to optimize muscle recovery and this synergy of action can be reinforced by lipid intake.
Slow or fast proteins when to consume?
Manufacturers of performance-oriented sports nutrition products take into account the chronobiology or kinetics of protein assimilation. For example, soluble proteins in whey are called “fast” because they are quickly released and hydrolyzed in the duodenum. This release allows immediate availability of amino acids, which remain for approximately 3 hours after consumption. These proteins, taken before or just after exercise, act in a targeted manner and activate the repair of muscle fibers used during exercise.
On the other hand, casein milk proteins, frequently present in protein powders intended for athletes, are called “slow”. They form precipitates only in the stomach in contact with gastric acid. Their amino acids are then released into the small intestine, where their absorption is slower and extends over a prolonged period, usually between 2 and 6 hours after ingestion. This is why it is recommended to consume caseins in the evening before going to bed, to benefit from a prolonged restorative action during the night.
What is the role of essential amino acids in nutrition?
Essential amino acids play several major roles in the nutrition of athletes.
Gain muscle thanks to the action of amino acids
Amino acids are essential for the preservation and building of muscle fibers, which is why adequate protein intake can promote the development of muscle mass. Dietary supplements containing essential amino acids can stimulate muscle mass gain, particularly branched-chain amino acids (BCAAs).
Ensures good blood circulation
Regular exercise is beneficial for the cardiovascular system. To maintain your health during your workouts, it is essential to target a specific amino acid: arginine. This amino acid plays a key role in regulating the flexibility of blood vessels and reducing blood pressure. In bodybuilding, it also promotes muscle congestion, which leads to muscle swelling during training.
Weight loss and muscle preservation
Burning calories by entering a calorie deficit is an effective strategy for eliminating lipids. When you consume less energy than necessary for the functioning of your body, it draws on its fat reserves, stored in adipose tissue. However, in a calorie-deficit situation, the body can also use amino acids as a direct energy source. This can be detrimental to muscle mass, as these amino acids were originally intended for muscle building.
To prevent muscle wasting and promote protein synthesis, it is recommended to consume more protein during a low-calorie diet or to take food supplements based on amino acids. By maintaining sufficient amino acid intake, you stimulate protein synthesis, which reduces their breakdown. This way, muscle development can continue, while still burning fat and retaining more energy for training.
