Last Updated on 9 June 2024 by Brisbane Livewell Clinic
Protein is a key macronutrient, well known particularly in the sports nutrition world. But what is it? Protein is made from building blocks amino acids, and is an integral part of increase and growth of muscle cells as well as the maintenance of muscle. Protein is consumed within the diet and digested in the gastrointestinal tract to be used for a variety of processes within the body. Within sports nutrition and athlete’s aiming to increase lean muscle mass or improve strength training outcomes ensuring adequate protein without overdoing it is essential for optimising results.
How much protein do I need?
Amongst recent data, most reliably a 2018 study suggests that when combined with resistance exercise daily protein intake should sit around 1.6kg per kilogram of bodyweight per day with the upper limit to the protein intake sitting at 2.2kg of protein and not exceeding these recommendations when lean muscle mass is the goal. This protein intake is recommended to be spaced 3-5 hours apart to optimise MPS rates across the day, (2) as extended periods of positive protein balance maintained throughout the day creates a environment where the muscle fibre creates more contractile protein mass and thus leading to increases the fibre size. (3) Further to this if any goals of weight loss are at the forefront of your mind alongside gaining muscle, the promotion of lean body mass retention requires a higher intake of 2.3-3.1kg of protein per kilogram of weight per day.
Yes, you can overdo it!
Medically, adverse effects that can occur due to overuse of protein for long-term periods within the diet can include: renal function disorders, increased cancer risk, progression of coronary eatery disease and impaired liver function. A 2016 review found no detrimental effects of a high protein intake over a 12 month study with the upper intake being 3.32g of protein per kilogram of bodyweight, anything over this recommendation is considered too high and can have detrimental effects to health and training outcomes (1). Research has observed higher protein doses of 40g of protein per meal resulted in poorer stimulation of muscle protein synthesis (MPS) which is responsible for muscle growt both at rest and post-resistance exercise, showing no biochemical states where the body is more accepting of excessive protein intake.
Should you use a Protein Powder?
Protein powders are everywhere, and they can absolutely support those who are struggling to reach protein targets in amongst work/life balance or when you are time poor. The type of protein powder is a big debate on which is best, this can come down to ethical choices, what sits best in terms of digestion and what your long-term goals actually are as to if you choose a plant-based of whey based protein powder. It has been noted that vegetal sources of protein are not as effective on stimulating MPS as animal sources due to the less comprehensive profile of amino acids and less digestibility. A comparative study of whey protein showed whey protein as the only protein type within the study to sustain higher rates of MPS after exercise, showing that if muscle mass gain is your primary goal then post workout this would be the ideal source.
Protein Powder types available:
- Whey Protein
- Collagen Protein
- Rice Protein
- Pea Protein
- Egg White Protein
- Nut Based Protein
Recommendations to Optimise Protein Intake for Sports Nutrition
The ideal spacing out of protein intake across the day to every 3 hours would roughly place 6 small meals per containing 25g of protein. Additionally pre-sleep protein ingestion has been suggested to offset the decline of muscle protein synthesis that occurs during a fasting period as happens while sleeping.
An example meal plan of what 150g of animal-based protein intake can look like spread evenly across the day:
| Time | Meal | Food Source | Protein Content (g) |
| 6am | Breakfast | 3 Eggs + 1/4 cup cheese + Spinach and Mushrooms + 2 slices of Sourdough Bread | 26g |
| 9am | Post-Training Snack | 31g of Whey Protein mixed in water | 24g |
| 12pm | Lunch | 80g Chicken Breast + 40g Pine Nuts + Roasted Pumpkin + 1/2 cup Cooked Basmati Rice | 25g |
| 3pm | Snack | 95g Tin of Tuna + 30g Red Kidney Beans on 3 Rice Cakes | 25g |
| 6pm | Dinner | 150g Wild Caught Salmon + Couscous + Broccoli + Seasoning | 35g |
| 8pm* | Snack | 1/2 cup Cottage Cheese and Berries | 15g |
| Last snack to be ingested 1-3 hours prior to sleep. | Total = 150g | ||
As it stands with the information available in 2023 a protein intake sitting between 2.3-3.1kg of animal based protein per kilogram of weight remains the gold standard for optimising muscle growth and strength gains when timed correctly. Our naturopaths and nutritionists at Brisbane Livewell Clinic can hep to support your protein intake alongside your sport and training goals to help you reach them faster while supported with adequate and tailored nutrition. They can provide individualised meal plans and work out your personal tailored goals of protein, carbohydrate and fat intake where required.
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