Protein
You are unlikely to be deficient in protein if you include
dairy-based products and/or eggs in your diet both frequently and in
sufficient quantities. If you are an athlete you may require up
to 150% more protein than the amount recommended for non-athletes.
However, this increased quite target is often met easily as athletes
do eat more.
You are at greatest risk of inadequate protein intake if
you are growing or consume lower quality proteins (i.e. plant
proteins). Plant proteins have lower digestibility, lower energy
content and lower protein quality than meat proteins and therefore
athletes and non-athletes may have to increase their protein intake
to take account of this lower digestibility of plant proteins.
Ensuring a Balance of Proteins
There are millions of different proteins but all are built from
the same 20 amino acids - the basic building blocks. The sequence of
the amino acids determines the protein and its function. Our bodies
can make amino acids although there are eight amino acids
("essential amino acids") are body can't make and must be supplied
in our diets.
 | Plant foods do not contain all the essential amino acids
needed by humans - for this reason plant proteins are often
described as providing lower protein quality than animal proteins.
|
| Animal proteins such as meat and fish have all the essential
amino acids and therefore are described as high quality proteins.
|
It is therefore important to eat a range of plant protein sources
to obtain the different amino acids to ensure your body has all its
requirements.
| For example, cereals (bread, rice and
pasta) are low in an essential amino acid called lysine whilst
legumes (beans) are low in a another amino acid but by combining
them (beans on toast, tortilla and beans) the mixture can
provide a mixture of amino acids similar to that of a complete
protein found in animal products. |
It was once thought that a vegetarian should combine plant
proteins in each meal it is now agreed that amino acids needs to
be balanced over a period of days rather than hours.
Athletes in Intense Training
If you wish to maximise your recovery then your post exercise
meal should include mainly carbohydrate but also some
protein. This is because some amino acids (though not all) boost the
levels of insulin in the blood resulting in quicker clearance of the
blood glucose (from the carbohydrate intake) and allowing a faster
rate of muscle glycogen recovery.
Plant protein sources
| Eggs |
| Fish |
| Legumes |
| Peanut butter |
| Milk |
|
| Nuts |
| Soya bean products e.g. tofu |
| Cheese |
| Yoghurt |
|
|
