Protein has been considered a key nutrient for sporting success by athletes of all eras and in all sports since the first Olympics! Or rather in our ancient times during war between the Kingdoms! Ancient Olympians ate large amounts of meat, today’s athletes are provided with a vast array of protein and amino acid supplements to increase their protein intakes.

Amino acids from proteins form building blocks in developing   muscle, and the repair of old tissue in our body.  They are also the building blocks for hormones and enzymes that regulate metabolism and other body functions. Protein provides a small source of energy during exercise.

Weight making sports like body building, combat sports and more where heavy weight training is required have increased protein needs. This could reach to  a maximum of 1.2-1.7 g per kg body weight (BW), compared to the recommended intake of 0.8 g/kg BW for non-athletes.

Dietary surveys  for non-vegetarians athletes shows that they consume  protein  above the maximum recommended level, even without the use of protein supplements. Athletes who follow restricted diets, are vegetarians, suffer intolerances or allergies to protein foods are at most risk of failing to meet their protein needs.

Consuming a protein diet more than 2gm per kg of body weight is not harmful but it can be expensive on grocery budget. It can also prevent meeting other nutrient requirements.

The following foods blow provide 10gm of Protein each:

• 2 small eggs
• 300 ml cow’s milk
• 20 g skim milk powder
• 30 g cheese
• 200 g yoghurt or curd
• 35-50 g meat, fish or chicken
• 4 slices bread
• 150 g legumes like chickpeas, kidney beans, mung beans or lentils

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• 90 g breakfast cereal
• 2 cups cooked pasta
• 3 cups rice
• 400 ml soy milk
• 60 g nuts or seeds
• 120 g tofu or soy meat
• 200 g baked beans
• 150 ml fruit smoothie or liquid meal supplement