For athletes, protein-rich foods are perhaps the most important part of the diet. A professional menu cannot be imagined without carbohydrates and healthy fats, but it is proteins that are the main building material for muscles. Without them, the body cannot function normally, which is why proteins are so important in the nutrition of athletes. These essential substances are made up of many amino acids. The type of protein you use depends on the sequence of their connection.

Functions
We need amino acids not only for building muscles, although this function may seem to be a priority for some. For athletes, protein is important because almost all tissues of the body are built on its basis. For renewal and the emergence of new cells, protein is needed, it is also part of all enzymes in the human body. The intake of protein regulates internal processes. Protein in the nutrition of athletes is also important because it helps in the transport of other substances in the body. Thanks to him, the blood carries vitamins, hormones and oxygen faster throughout the body.

The answer to the question “how much protein does an athlete need per day” depends on your initial weight, the intensity of sports activities and the level of physical fitness. Novice athletes consume an average of 180 grams of protein per day. The more you exercise, the more you need to fuel your muscles. With an insufficient amount of protein, an athlete can not only worsen performance in training. Mental functions will gradually decrease, substances in the body will become poorly transported, muscles will atrophy over time, and in an advanced case, mental disorders will begin.

Protein Sources for Athletes
If you think that you will have to live on one breast for months, you can relax. Protein is found in many foods, although chicken breast is one of the favorites. In order not to get confused on the menu, remember the optimal time for protein intake for athletes. It is important before training, it is very necessary after it, and it is also necessary during the last meal so that the muscles have time to recover overnight. For breakfast, it is better to prefer slow carbohydrates in order to stock up on energy for a long time.

A large amount of protein for athletes is found primarily in meat – chicken, beef, veal and lamb. Refrain from frequent use of pork, it is too fatty. Dairy products should abound on your table – these are kefir, cottage cheese and milk. Pay attention to eggs, it is egg white that is so important for athletes, do not get carried away with yolks. Eat more fish, get in the habit of occasionally buying herring, pike, carp or zander. Do not forget about other seafood, they are rich not only in protein, but also contain iodine.