Do you need extra protein (protein) when you exercise?
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If you do strength training or endurance sports, your body's need for protein is greater than if you don't exercise. But most athletes do not need special protein shakes and protein smoothies, because you already get enough protein if you eat a healthy and varied diet. After intensive exercise, you need to get enough protein for muscle growth and muscle recovery. Protein shakes and protein smoothies with whey powder, for example, are products intended for very intensive athletes such as bodybuilders and other fanatic strength athletes: recreational athletes do not need these products.
How much protein do you need?
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On average, healthy people need 0.8 grams of protein per day per kilogram of body weight. That equates to about 56 grams of protein for a 70-pound person.
More protein in strength sports
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Fanatic strength athletes who want to focus specifically on increasing muscle mass are advised to take a little more protein. The amount depends on the goals of the athlete and can vary from 1.2 to a maximum of 2 grams per kilogram of body weight per day. For a male strength athlete who weighs 70 kilos, this amounts to 84 to a maximum of 140 grams of protein per day. Since adult men already consume an average of 95 grams of protein per day, they can easily get the additional amount of protein needed from the Wheel of Five through nutrition. This can be done, for example, with a combination of some extra quark or yogurt, a cup of milk, some chicken breast, tofu and an extra portion of nuts or beans.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Does more protein lead to more muscle growth?
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A higher protein intake than the protein requirement does not lead to more muscle growth. Excess protein is used as fuel or stored in the form of fat. This can cause an unwanted gain in body weight. You get enough protein from normal foods, such as milk, yogurt and cheese, meat, fish, eggs and tofu. Eating or drinking more protein than you need is pointless: it does not ensure faster muscle growth, as is sometimes thought. Do you want to perform optimally? Check out our tips for eating and drinking around sports moments.
6 tips for athletes who train very intensively
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It is important that your basic nutrition is in order. So eat according to the Wheel of Five so that you get all the necessary nutrients. The intake of about 20 grams of protein per meal, evenly distributed throughout the day, has a positive effect on muscle recovery and increasing muscle mass. Use the eating moments for this such as breakfast, lunch, dinner and possibly a few eating moments in between. Eat a meal 3 to 4 hours before strength training with sufficient protein (for example, dairy such as milk, yogurt and cheese, or meat, fish, eggs or tofu) and carbohydrates (for example, wholemeal bread, pasta and potatoes). Especially products with milk proteins (casein and whey protein) seem to be the most optimal for muscle growth. If you are not able to take healthy foods from the Wheel of Five after exercise, a protein shake or protein supplement can offer a solution. You can read more about protein shakes at allesoversport.nl. Do not consume more protein than you need. Taking more than necessary can make you gain weight.
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It is important that your basic nutrition is in order. So eat according to the Wheel of Five so that you get all the necessary nutrients. The intake of about 20 grams of protein per meal, evenly distributed throughout the day, has a positive effect on muscle recovery and increasing muscle mass. Use the eating moments such as breakfast, lunch, dinner and possibly a few eating moments in between. Eat a meal 3 to 4 hours before strength training with sufficient protein (for example, dairy such as milk, yogurt and cheese, or meat, fish, eggs or tofu) and carbohydrates (for example, wholemeal bread, pasta and potatoes). Especially products with milk proteins (casein and whey protein) seem to be the most optimal for muscle growth. If you are not able to take healthy foods from the Wheel of Five after exercise, a protein shake or protein supplement can offer a solution. You can read more about protein shakes at allesoversport.nl. Do not consume more protein than you need. Taking more than necessary can make you gain weight.