What is protein?

Dr. Zello: “Proteins are composed of amino acids. These amino acids are placed in a precise order by a genetic code specific to each protein. This makes each protein unique and related to its function in the body. All animals and plants contain protein; therefore, one source of amino acids comes from our diet.

“There are two kinds of amino acids, those that our body can make from others amino acids (dispensable or non-essential) and those that have to come from the food we eat (indispensable or essential).  Protein is a macronutrient, along with carbohydrates and fat, thus besides its many functions it also provides energy to the body. Furthermore, protein is our source of nitrogen that we also require to make essential nitrogen-containing compounds.”

Protein has many functions in the body:

• Immediate energy (calories)
• Enzymes
• Hormones (e.g. insulin)
• Structural proteins (e.g. muscle, bone, teeth, skin, blood vessels, hair; nails etc.)
• Immunoproteins (e.g. antibodies)
• Transport proteins (e.g. albumin, hemoglobin, lipoproteins).
• Other essential nitrogen-containing compounds made from amino acids are melanin pigments (skin color) thyroid hormones, neurotransmitters (e.g. serotonin, epinephrine), nucleic acids and creatine.

How much protein does a person need in a day?

Dr. Zello: “The amount of protein an adult needs in a day is based on the weight of an individual, as the more you weigh the more protein one will require. For an adult, the requirement is 0.8 grams per kilogram of weight per day. Therefore, someone who weighs 70kg (155lbs) will require 56g of protein per day. It is usually not a problem to consume this much protein as most adults eat on average 80 to 120g of protein per day. If you are a growing infant or child, or a woman who is pregnant or nursing, protein needs increase.”

What are some sources of protein?

Dr. Zello: “All plants and animal products contain protein. Those proteins that provide all the amino acids that we need are called high or good quality proteins. These would include meats, eggs and dairy products. Some proteins have lower quality as they may be missing or have lower amounts of a specific amino acid. For example, legumes are lower in methionine and grains are lower in lysine. This is not usually a problem as we eat more protein then we need in a day.”

Are there different types of protein that help for athletic performance?

Dr. Zello: “Athletes do not require any different types of proteins as when we eat protein, the protein is broken down to amino acids in our digestive tract to amino acids and are then absorbed in our body. These absorbed amino acids are then used to make proteins and as long as you eat balanced meals you will be getting sufficient amounts of amino acids to meet needs including those of an athlete. As proteins are not stored in our body like fat, the protein that we eat in excess of what we need is broken down and the nitrogen excreted from our bodies.”

Is there anything else you would like to add?

Dr. Zello: “One misconception is that athletes are required to supplement their diet with protein as they are not consuming enough through the food they eat. Part of this misunderstanding is that protein requirements for an athlete may range between 1.2 to 1.7 g/kg per day which is greater than the 0.8 g/kg per day for the non-athlete. However, since we eat more protein than we need to begin with and an athlete will need to eat more calories to perform (expend more calories), the requirement for an athlete will still be met. For example, if an athlete weighing 60kg, consumes 15% of daily calories as protein (rest from carbohydrates and fats), and requires 2700 kcal per day for energy needs, they would be at 1.7 g/kg per day, or the high end of an athlete’s protein needs.”

Protein is an important part of our daily diets and essential for our bodies to function. Animal sources of protein include meat, milk and eggs. Plant sources of protein include soy, peanuts, lentils and chick peas. Both plant and animal protein can be part of a healthy diet.

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One of the most common questions about athletic activity is “Should I eat before or after playing a game?” He advises that it is very important to eat before any strenuous physical activity, but not immediately before.

Dr. Zello: Food takes time to digest, and you want the nutrients from the food to be available for energy to maximize their effect for the physical activity. For this to occur, it is recommended that one eats two to three hours before engaging in the sporting activity. This will allow for both the digestion and absorption of the nutrients and energy from the food to reach the cells of the body, such as muscle, and thus be available when one is physically active.

As you plan your pre-game meal, what are the best foods to eat?

Dr. Zello: This is a very interesting question and particularly for hockey players and other sports, such as soccer, where the games are long and intermittent and the need for sustained energy is important. Traditionally, it has been recommended to consume a high carbohydrate meal before engaging in a sporting activity, as this would maximize your glycogen stores in the muscle. Glycogen is a long chain of glucose which can be broken down for energy when exercising. The problem with just relying on glycogen as an energy source is that the stores available are often used up during the sporting event.  The result is that you have tired hockey and soccer players that may not be performing at their best towards the end of the game.

Dr. Phil Chilibeck, exercise physiologist, and myself have been exploring the use of low glycemic meals prior to soccer games as a way to sustain energy supply for a longer period of time. Consuming low-glycemic meals, such as those containing pulses (e.g. lentils, chickpeas, beans) or pasta, may have an advantage over the typical high-glycemic foods such as potatoes or white bread. The low-glycemic foods release their energy more slowly and rely both on glucose and fat oxidation (breakdown) to provide energy. Our research has shown that eating pulses prior to sports that involve intermittent activity results in players performing as well or better than when consuming a high glycemic meal, and tends to better preserve muscle glycogen (carbohydrate stores) during exercise.

That raises another question. Are there food you should avoid eating before a game?

Dr. Zello: My recommendation would be not to consume foods that make you feel too full prior to the sporting event. One way to control this is limit the quantity of food you eat and ensure the meal prior to the sporting event is nutrient and energy dense. Also, avoid foods that are high in fat – they take long to digest and don’t offer the same benefits as carbohydrates for exercise performance.

Another critical aspect is drinking liquids during physical activity.

Dr. Zello: Hockey players often consume sports drinks during their games. This is effective mainly for preventing dehydration, but may also provide energy to muscles, especially late in the game or if the player has much ice time.

So eat before the game – and also afterward because your body is still expending energy because of the physical activity, he recommends.

Dr. Zello: Recovery is an important part of getting yourself in shape for your next physical activity, which in hockey, especially tournament hockey, can be a few hours later or the next day. After-exercise meals that are currently recommended include those with a good protein source and carbohydrates.

Milk has been promoted as beneficial drink to include after exercise, and we have been studying meat alternatives such as pulses as a good after-activity meal. They are low in fat, high in fiber, contain good levels of protein and carbohydrates that are slowly digested resulting in slower release of glucose into the blood stream. A slower release of glucose in the blood results in less release of insulin which is beneficial for health.”

As for hockey, are there any special considerations about playing in a cold environment?

Dr. Zello: The only thing with regards to playing in a cold or hot environment is that in both situations the body will require more energy to perform the activity, as the body uses energy to either warm up or cool down the person.

Playing a game of hockey uses a lot of calories. It’s okay to eat whatever you want then, right?

Dr. Zello: No!!!

Got it! But why not?

Dr. Zello: This is a big problem with some athletes, as it is all about calories and not the type of food you eat.  Remember, that your food preferences and diet stay with you long after you stop playing the sport so it is important that one eats well and understands the benefits of eating well during their sporting career. You may be able to burn all those calories while involved in the sport, but once you stop and continue with the same diet pattern you are more susceptible to chronic diseases such as obesity, diabetes and cardiovascular disease.  Many sport teams and association have recognized this, and now have dietitians on the support team to ensure that the foods eaten by the players are not only calorically dense but are healthy choices too.

Nutrition makes in a difference in how you play the game. Eating the right types of foods and coordinating with your schedule can help you get even more benefit out of exercise and athletic activity.

The post Nutrition for Athletes: What Foods to Eat and When to Eat Them appeared first on Best Food Facts.