Sports Nutrition - Protein

Proteins are linear chains of amino acids that play essential roles in nearly every process within the cells of living organisms. For example, they contribute to the growth and repair of muscles, bones, tendons, skin, and other tissues.

In sports, we often focus on muscular development and recovery. That’s why adequate protein intake is crucial for many athletes. The more intense your training routine, the more protein your body requires. However, consuming too much protein can lead to nitrogen buildup, which may stress the kidneys.

There are 20 different amino acids, 8 of which are essential. Essential amino acids are those the body cannot synthesize on its own. If you eat meat (fish, pork, etc.), eggs, and dairy from time to time, you’re likely consuming all essential amino acids in a healthy and balanced way. Unfortunately, no single vegetable or fruit contains all 8 essential amino acids. That’s why vegetarians must combine foods wisely to ensure they get the full range of essential amino acids.

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Functions of Protein

• Supports every process within the cells of living organisms, including growth and repair
• Aids in the creation of enzymes, which are essential for metabolic reactions
• Strengthens the immune system through the production of antibodies
• Contributes to the creation of hemoglobin, which transports oxygen in the blood

Without proteins, life would not be possible.

Recommended Protein Intake

Even if you're not working out, at least 10% of your total calorie intake should come from protein. (Note: This is based on calories, not grams.) Keep in mind that:

• 1g of fat = 9 kcal
• 1g of protein = 4 kcal
• 1g of carbohydrate = 4 kcal

Yes, it is possible to consume too much protein. No more than about 30% of your daily calories should come from protein. The upper intake limit is around 2.8 grams per kilogram of body weight (or about 6 grams per pound), although most athletes stay well below that—closer to 2–3 grams per pound at most.

Foods High in Protein

• Eggs – Especially the whites
• Meat – Particularly lean cuts
• Fish – Often higher in protein than meat
• Milk – Especially low-fat varieties
• Yogurt
• Cheese – Cottage cheese is especially rich in protein

Rule of thumb: Smellier cheeses often contain more protein

• Protein supplements – Protein powders and bars
• Soy
• Beans

Advice: Protein & Sports Nutrition

If you're physically active, aim for 15–25% of your daily calories from protein. The more intense your workouts, the more protein you need. For example:

• A bodybuilder needs more protein than a marathon runner, since their muscles are under constant stress and require frequent repair and growth.
• A marathon runner prioritizes endurance and muscle efficiency, not hypertrophy, so their protein needs are relatively lower.

Quick facts:

• The white of one egg contains about 3.6 grams of protein (roughly 14.4 kcal), and is almost entirely water and protein.
• The yolk has about 7 grams of protein, but also nearly 100 kcal, 70% of which comes from fat.
• 100g of lean meat contains approximately 20g of protein, and fish may contain even more. The remainder is mostly water and a small amount of fat—very little to no carbohydrates.

Protein shakes and bars are convenient and tasty, especially when you're short on time. However, always prioritize real, whole foods over processed protein products. Still, a protein bar is a better choice than a chocolate bar.

Related Topics: Protein & Sports Nutrition

• [Carbohydrates]
• [Fat]
• [Vitamins]
• [Minerals]
• [Nutrition Calculator]