Where's the Protein? Where Should Athletes Get Their Protein?
Kody Bennett
Dr. Wooten
19 November 2011
BIOL338.01
Where 's the Protein? Proteins, which are constructed from amino acid monomers, are considered one of the four major macronutrients needed by the body, along with carbohydrates, lipids, and nucleic acids. Only the first three nutrients listed require delicate balancing. One must consider the sources from which he or she receives those required nutrients. Carbohydrates from fruits, vegetables, and grains; lipids from oily animals such as fish or plant foods like avocados; and proteins from meats, legumes, beans, or possibly dietary supplement powders. Many individuals, vegetarians included, take in additional protein from a supplement powder or pre-made beverage to augment their diets. Protein supplements are quite popular among one group of consumers: athletes. These individuals are typically looking for competitive advantages, increased performance or recovery, or even just a well-balanced diet. Many questions arise from such goals. Do protein requirements jump that much more for athletes? Does a supplement provide useable protein that builds muscle strength, increases muscular endurance, and/or decreases recovery time? Can over-compensating for protein consumption have any drawbacks? Or are supplements even necessary to create a balanced diet consisting of all 20-plus amino acids? The latter being the main issue: is it necessary to consume a protein supplement in order to receive the benefits from a high protein diet? Many athletes, particularly high school and college athletes, believe this to be the case. This however, may present many health risks—such as impaired renal function and decreased bone mass—and can actually decrease athletic performance thus directly opposing the original goal. The following sections will look at the effects of protein on athletes ' performance and recovery, the possible negative effects on renal function and bone mass, sources of proteins and/or amino acids, and
Dr. Wooten
19 November 2011
BIOL338.01
Where 's the Protein? Proteins, which are constructed from amino acid monomers, are considered one of the four major macronutrients needed by the body, along with carbohydrates, lipids, and nucleic acids. Only the first three nutrients listed require delicate balancing. One must consider the sources from which he or she receives those required nutrients. Carbohydrates from fruits, vegetables, and grains; lipids from oily animals such as fish or plant foods like avocados; and proteins from meats, legumes, beans, or possibly dietary supplement powders. Many individuals, vegetarians included, take in additional protein from a supplement powder or pre-made beverage to augment their diets. Protein supplements are quite popular among one group of consumers: athletes. These individuals are typically looking for competitive advantages, increased performance or recovery, or even just a well-balanced diet. Many questions arise from such goals. Do protein requirements jump that much more for athletes? Does a supplement provide useable protein that builds muscle strength, increases muscular endurance, and/or decreases recovery time? Can over-compensating for protein consumption have any drawbacks? Or are supplements even necessary to create a balanced diet consisting of all 20-plus amino acids? The latter being the main issue: is it necessary to consume a protein supplement in order to receive the benefits from a high protein diet? Many athletes, particularly high school and college athletes, believe this to be the case. This however, may present many health risks—such as impaired renal function and decreased bone mass—and can actually decrease athletic performance thus directly opposing the original goal. The following sections will look at the effects of protein on athletes ' performance and recovery, the possible negative effects on renal function and bone mass, sources of proteins and/or amino acids, and
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