Dietary protein is important to repair muscles after exercise and to make new muscle. Those who follow a general fitness program have the same protein needs as the general population, which is about 0.8 g of protein per 1 kg of body weight per day. If training intensely, we need extra protein (1.4-2 g/kg body weight per day, or around 100-140 g protein per day for a person weighing 70 kg). Be careful not to exceed the recommendations, since an excessive protein intake can have negative effects on several organs, such as the kidneys.
The following examples each give 10 g of protein.
·
2 small eggs
·
50 g fish or chicken
·
120 g tofu
·
200 g yoghurt
·
250 ml cows’ milk / 300 ml soy milk
·
40 g cheese
·
60 g nuts or seeds
·
150 g kidney beans
Meat,
fish, eggs, and milk are high quality protein sources, as they
contain high levels of essential amino acids, which are needed for protein
synthesis in muscles. Most
research on optimal protein sources for active people has focused on milk
proteins (casein and whey). Milk proteins are better digested and absorbed, and
support muscle build up better than soy protein. Vegans
can meet their daily needs by eating a variety of protein-rich plant foods such
as legumes (e.g. beans, peas, chickpeas, lentils), grains, nuts and seeds.
Fat
Active people need a moderate amount of fat (about 30% of daily calories), which can easily be achieved
by including oily fish (like salmon), vegetable oils or spreads, nuts, seeds
and avocado in the diet.
