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PROTEIN & PERFORMANCE rotein is essential for building and repairing muscle, in addition to many other tissues in the body. • Animal-derived proteins (meat, seafood, dairy and eggs) contain all of the essential amino acids (EAAs, which are crucial building blocks for protein synthesis). • Vegetarian or vegan athletes should make a concerted effort to get protein from a variety of plant-based proteins to ensure they get all of the EAAs in their diet. MEAT/ SEAFOOD Beef Poultry Pork Fish Shellfish DAIRY Milk Yogurt Cottage cheese Cheese EGGS Whole eggs Quiche Omelet PLANT SOURCES Beans Lentils Nuts/seeds Whole grains Soy Aim to get your protein from a variety of sources – this ensures that you will get the wide variety of nutrients that these foods offer, like iron, EPA/DHA, calcium and vitamin D, choline, fiber and omega-3 fatty acids. Information presented by www.eggnutritioncenter.org Collegiate and Professional Sports Dietitians Association (CPSDA) Written by CPSDA Sports Dietitians (RDs) www.sportsRD.org

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Page 1: PROTEIN & PERFORMANCE - SportsRd.org...HOW MUCH PROTEIN DO YOU NEED? Athletes should aim to consume 1.2 - 2.0 grams of protein per kilogram of body weight per day (g/kg/d).1 • Athletes

PROTEIN &PERFORMANCE

rotein is essential for building and repairing muscle,

in addition to many other tissues in the body.

• Animal-derived proteins (meat, seafood, dairy and eggs) contain all of the essential amino acids (EAAs, which are crucial building blocks for protein synthesis).

• Vegetarian or vegan athletes should make a concerted effort to get protein from a variety of plant-based proteins to ensure they get all of the EAAs in their diet.

MEAT/ SEAFOODBeef

Poultry

Pork

Fish

Shellfish

DAIRYMilk

Yogurt

Cottage cheese

Cheese

EGGSWhole eggs

Quiche

Omelet

PLANT SOURCESBeans

Lentils

Nuts/seeds

Whole grains

Soy

Aim to get your protein from a variety of sources – this ensures that you will get the wide variety of nutrients that these foods offer, like iron, EPA/DHA, calcium and vitamin D, choline, fiber and omega-3 fatty acids.

Information presented by

www.eggnutritioncenter.orgCollegiate and Professional Sports Dietitians Association (CPSDA)

Written by CPSDA Sports Dietitians (RDs) www.sportsRD.org

Page 2: PROTEIN & PERFORMANCE - SportsRd.org...HOW MUCH PROTEIN DO YOU NEED? Athletes should aim to consume 1.2 - 2.0 grams of protein per kilogram of body weight per day (g/kg/d).1 • Athletes

HOW MUCH PROTEIN DO YOU NEED?Athletes should aim to consume 1.2 - 2.0 grams of protein per kilogram of body weight per day (g/kg/d).1

• Athletes should aim for the high end of this range if they are participating in intense training with the goal of increasing lean mass, or if they are recovering from an injury.

Weight Grams of protein/day

150 LBS(68.2 kg)

80-135 g/day

200 LBS(90.9 kg)

110-180 g/day

250 LBS(113.6 kg)

135-225 g/day

300 LBS(136.4 kg)

165-275 g/day

A 3-egg omelet with a glass of milk has 26 g of protein or a 3-egg omelet with 1 oz. cheddar cheese has 25 g of protein.

This protein intake should be spread throughout the day with each meal and snack providing 20-40 g of protein.

POST-WORKOUT

To optimize muscle synthesis and recovery, athletes should consume 20-40 g of protein in conjunction with carbohydrate within 30 minutes of finishing a workout.EXAMPLES

Chocolate milk Bagel + peanut butter

Protein shake Oatmeal + peanut butter

Smoothie Yogurt + granola

Protein bar Hard-boiled eggs + fruit

PB&J sandwich Cottage cheese + fruit

Deli sandwich Hummus + pita

Trail mix Cheese + crackers

Cereal + milk Nuts + granola bar

Post-workout needs can be met by combining foods rich in carbohydrate and protein, or foods that naturally contain both!

both carbohydrates and protein carbohydrates protein

1Caspero, A. (2017, July 17). Protein and the Athlete - How Much Do You Need? Retrieved from https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete


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