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The Importance of Protein for Athletic Performance and Muscle Growth

The Importance of Protein for Athletic Performance and Muscle Growth

Protein is an important nutrient for anyone who is training regularly. It is essential for building and repairing muscle, which is necessary for maintaining strength and improving athletic performance.

When you engage in physical activity, your muscles are subjected to microscopic tears. These tears are a normal part of the muscle-building process, but they must be repaired in order for your muscles to grow stronger. Protein is the building block of muscle, and it is necessary for repairing and rebuilding the muscle tissue that is damaged during training.

In order to support muscle growth and repair, it is important to consume enough protein in your diet. The amount of protein you need will depend on factors such as your age, sex, weight, and activity level, but most adults should aim to consume 0.8 to 1.0 grams of protein per kilogram of body weight per day.

In addition to supporting muscle growth, protein can also help you recover from intense workouts. It can help reduce muscle soreness and inflammation, and promote muscle repair and recovery. Consuming protein after a workout can also help prevent muscle breakdown, which can otherwise occur when your body is in a catabolic state.

Overall, protein is an important nutrient for anyone who is training regularly. It is essential for building and repairing muscle, and it can help support muscle growth, recovery, and performance. By consuming enough protein in your diet, you can support your training goals and improve your athletic performance.

How much protein do I need per day?

The amount of protein you need per day will depend on several factors, including your age, sex, weight, and activity level. Protein is essential for building and repairing muscle, and it is necessary for maintaining strength and improving athletic performance.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams of protein per kilogram of body weight per day for adults. This amount is sufficient to meet the protein needs of most sedentary adults. However, if you are physically active, you may need more protein to support muscle growth and repair.

Athletes and highly active individuals may need 1.2 to 1.7 grams of protein per kilogram of body weight per day. This higher amount of protein can help support muscle growth, recovery, and performance.

To determine how much protein you need per day, you can use the following formula:

Protein (g/day) = body weight (kg) x 0.8 (for sedentary adults) or 1.2-1.7 (for athletes and highly active individuals)

For example, a sedentary adult who weighs 70 kilograms would need 56 grams of protein per day (70 x 0.8 = 56), while an athlete who weighs 70 kilograms would need 84 to 119 grams of protein per day (70 x 1.2 to 1.7 = 84 to 119).

It is important to note that these recommendations are general guidelines, and your individual protein needs may vary depending on your specific circumstances. If you are unsure about how much protein you need, it is best to consult with a healthcare provider or registered dietitian.

Your own personalised meal plan

At Sportlift, we can help you set up a meal plan that is personalised for you, taking into account your specific goals and containing only the food that you would like to eat.

Here is an example of a meal plan that contains 65 grams of protein per day and no red meat:

Breakfast:
  • 2 scrambled eggs (12 grams of protein)
  • 1 cup of cooked oatmeal with 1 cup of almond milk (6 grams of protein)
  • 1 medium banana (1 gram of protein)
Lunch:
  • 1 cup of quinoa (8 grams of protein)
  • 1 cup of steamed broccoli (4 grams of protein)
  • 1 cup of roasted chickpeas (8 grams of protein)
  • 1/2 cup of cherry tomatoes (1 gram of protein)
Snack:
  • 1 cup of sliced cucumber (1 gram of protein)
  • 1/2 cup of hummus (6 grams of protein)
  • 1/2 cup of baby carrots (1 gram of protein)
Dinner:
  • 1 grilled chicken breast (24 grams of protein)
  • 1 cup of roasted green beans (4 grams of protein)
  • 1/2 cup of cooked brown rice (3 grams of protein)
  • 1/2 cup of sliced bell peppers (1 gram of protein)
Total: 65 grams of protein.
Please note that it is important to always seek the advice of a healthcare provider or registered dietitian before making any changes to your diet or exercise routine. Do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare provider because of something you may have read on our website or in the meal plan.
If you want your own personalised 7 day meal plan that you can use as inspiration for your meal preparation, just send us an email with your goals and which type of food you do not want included, and we will email you your own personalised meal plan.
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