Although there remains some debate, evidence suggests that athletes and sports people involved in hard training need higher intakes of protein compared with the general population.

However it is also important for sports performers to note that protein intake should not exceed more than 2gms per kg body mass.

In fact studies suggest that in trained strength athletes protein intakes greater than 1.5 – 1.6gms per kg body mass simply resulted in an increased oxidation of the amino acids due to overloading of the protein synthesis pathways.

M.A. Tarnopolksy, S.A. Atkinson, J.D. MacDougall, et al
J Appl Physiol. 73(5): 1986-1995, 1992

For novice body builders a slightly higher intake of 1.6-1.7gms of protein per day was reportedly required to maintain positive nitrogen balance.

P.W.R. Lemon, M.A. Tarnopolsky, J.D. MacDougall, and S.A. Atkinson.
J Appl Physiol. 73:767-775, 1992

Many athletes and sportspeople believe that they need to turn to protein supplements to meet the additional requirements for training.

Protein supplements are marketed in a variety of formats, and in the vast majority of cases are simply based on milk proteins such as whey protein, and also soya protein.

There is no scientific evidence to support the idea that the protein or amino acids in supplements are more effective for athletes than ordinary food.

Adequate amounts of protein can be readily obtained from a number of everyday foods for a fraction of the cost.

Independent analysis of a cross section of sport nutrition supplements has shown that some products may contain ingredients not mentioned on the label including banned substances.

Visit the online nutrition section to find out how much protein you need using the nutritional calculator, then check out our suggestions for convenient ways to meet your protein goals from the links in the protein section.

Click here to view the Performance Food nutritional calculators:

Protein supplements

Protein supplements for sports people and athletes are marketed in a variety of formats and include:-

• Protein recovery drinks
• Protein shakes and meal replacement drinks
• Protein powders
• Protein bars

Protein drinks bars and powders are designed to provide protein in an easy to consume and convenient format but do work out expensive when compared with everyday foods and drinks.

Performance Food suggestions offer athletes and sportspeople alternative ways to get protein and energy from drinks and meal replacements readily available in supermarkets, and food outlets.

There’s lots of good ideas to choose from and most of the options work out cheaper!

Suggestions offer athletes and sportspeople alternative ways to get protein and energy from drinks and meal replacements readily available in supermarkets, and food outlets. There’s lots of good ideas to choose from and most of the options work out cheaper!

Performance Food resources

Feature 4 : Ideas for Protein (Energy Recovery Drinks)

Feature 5 : Protein Ready Reckoner

Click here for further information on Protein:

• Protein bars
• Protein powders
• Protein recovery Drinks
• Protein shakes

You can also obtain lots more ideas from the Performance Food download library