What is protein?
Proteins are known as the building blocks of life. Tas they break down into amino acids that which help the body grow and repair. Our hair, skin and muscle are all made from the protein we eat. Protein can be found in meat and fish, eggs, dairy, pulses, nuts and soy products.
Why is protein important when exercising?
Extra protein helps speed up muscle repair and glycogen replacement, helping you to recover faster. Exercise can damage muscles in a good way, meaning they grow back stronger. Protein provides the amino acids to help repair the damage, helping the muscles grow back stronger.
How much protein do I need?
Ordinarily most adults need around 0.75g of protein per kilo of body weight per day (for the average woman, this is 45g, or 55g for men). That’s about 2 portions of meat, fish or tofu per day.
When training for an event you should try and include a portion of protein with every meal to help your muscles grow and repair.
We recommend using your hand as a guide to portion size – palm of your hand for red meat and whole hand for white meat and fish.
Check out our full BHF portion size guide.
When should I eat protein after exercising?
If you exercise for less than an hour, the advice is to have regular healthy meals over the day containing protein to meet nutrition requirements rather than worrying about eating protein before or after exercising.
If your exercise session is longer than an hour then having extra protein afterwards is useful. But the key is taking it at the right time and in the right amount, alongside carbohydrates.
Eating extra protein seems to be most effective within a 60min window following exercise. Protein synthesis, your body’s process of building new muscle, and muscle glycogen uptake is most effective during this time. The recommendation is between 15-30g protein.
Here are some examples of good protein and carbohydrates recovery foods and drinks:
- low fat chocolate milkshake (Supermarket own brand, Yazoo, Nesquik chocolate milk shake)
- homemade recovery drinks (3tbs chocolate powder, 500ml skimmed milk or non-dairy alternative)
- sport recovery shakes (with10-20g protein and 30-60g carbohydrate)
- low fat Greek yogurt and a banana
- apple and a tablespoon nut butter
- egg (x2) sandwich
- bowl of cereal with milk
If you're planning to eat a full meal that has protein and carbs within 30 - 60 mins an exercise session, you don’t need worry about the extra protein and carbohydrate.
Do I need a protein shake after exercising?
Recovery drinks are most effective in a 20-minute window following exercise – protein synthesis, your body’s process of building new muscle, and muscle glycogen uptake is most effective during this time.
Recovery drinks should have more carbohydrates than protein, aiming for a ratio that’s between 3-to-1 and 4-to-1 to replenish glycogen stores. There is no need to overdo the protein, 10 to 20 grams of protein is more than adequate, so do look at the nutritional information.
If you don’t have the time or find it hard to eat in the hour after a long training session or event, choose recovery shakes with 10-20g protein and 30-60g carbohydrate such as:
- sports recovery powder sachets
- cheaper options of low fat chocolate milkshake (Supermarket own brand, Yazoo, Nesquik chocolate milk shake)
- homemade recovery drinks (3tbsp chocolate powder, 500ml skimmed milk).
Our tips to get enough protein
The best way to give your protein levels a boost when training for an event is to go for lean cuts of meat and fish, low fat dairy, beans, pulses and lentils.
Take note of the meals where you typically skimp on protein – breakfast and lunch are often the culprits as people tend to opt for carbohydrates instead. Easily add protein to these meals by trying some of the below:
- add yogurt, milk or soymilk, nuts or seeds to your cereal
- try toppings such as beans, cream cheese, eggs or peanut butter on toast, bagels or muffins
- swap sandwich fillings to fish or meat, bean burgers, hummus, eggs or falafel
- add extras to your pasta, soup or salad such as canned beans, tuna, eggs, nuts or cooked chicken.
Eating protein for vegetarian and vegan athletes
It's a myth that you can’t get enough protein from plant sources. Vegetarian or vegan athletes have the same protein needs as someone consuming a mixed diet and, as with any diet, the advice is the same - eating a variety of protein sources is key to meeting your dietary needs.
Don’t assume that vegetarian or vegan options are always healthy. It’s a good idea to look at the back of the packet and check the nutritional content of your food meets your personal goals. Mock meats like nuggets, veggie burgers and hot dogs do contain protein but can be loaded with salt. Cheesy pastas or veg curries in creamy or oily sauces are often high in fat, saturated fat, salt and calories.
The best option will depend on your personal goals and needs. You might choose to focus on getting a variety of high protein foods such as vegetables, beans, legumes, nuts, seeds, and soy products.
Protein supplements and shakes
You don't need extra protein supplements, shakes or a special high protein diet when training for an event - but you might find supplementing protein useful. It depends on your personal preferences and how much protein you’re getting into your diet.
Do I need protein shakes and bars?
Protein supplements are marketed to help muscle growth, weight loss, boost energy, and enhance physical performance. Available as powders, shakes, bars, capsules, they are often seen as a convenient way to get more protein. However, most people already eat plenty of protein so it may not be necessary to add in supplemental protein.
If you do need to up your protein, introducing protein foods into the diet as snacks or adding to normal meals is the best way to start. The benefit of getting protein from whole-food sources – such as fish, eggs, lean poultry and meats, tofu, beans, dairy, nuts, and seeds – rather than a powder, is these protein rich foods naturally contain the fibre, vitamin and minerals you need to keep healthy.
If you do decide to take protein supplements, the key thing to remember is the word ‘supplement’. They are meant to supplement a balanced diet – not replace it. They may also come with added oils and sugars, which can mean more calories and potential weight gain. So read the label to make sure you know what you are taking.
