Protein enigma

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Wednesday, 17 March 2010 12:06

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The protein enigma

by Keri Strachan

We know that carbohydrate-rich foods are the important fuel to maintain blood glucose levels, during exercise and afterwards. But what about protein? High versus low protein is a never-ending hot topic in most sports settings.

The most common misconception is the need for greater protein intake for gains in strength, power, speed and endurance. The truth of the matter is that South Africans are usually already eating too much protein! There is seldom the need to increase the amount you’re eating.

However, timing of protein intake is vital. Get it right with small amounts of protein after workouts, and you’ll be providing the basic blocks for muscle building and repair. You’ll also see improved recovery rates if you’re training more than once a day.

The strategy

Your protein intake should mirror your training, building onto it when training picks up and tapering when training decreases. It seems so obvious, but this is how you manage your weight and prevent unwanted gains between big events. You should eat around your training, and have the three main meals evenly spaced with a number of snacks in between. For heavy training sessions aim to have a snack 1-2 hours beforehand, and have a small snack on hand for afterwards.

These snacks should be largely carbohydrate-based. Good choices include drinking yoghurt, fruit, crackers with Bovril and raisins. The dairy options are perfect for that little kick of protein to speed your recovery.