What is the correct protein intake in sports?
For the performance in sports and optimal training, adequate protein intake is essential. How this should best look, set out by the German nutrition society (DGE) in the new position paper, “protein intake and Sport”.
How much protein should athletes? What are the best sources of protein are? And when is the best time for recording? These and other questions will be answered in the position paper of the DGE in detail. A significant statement is, for example, that vegetable proteins offer many advantages, and specific food supplements with proteins are generally unnecessary.
Guidance in the Hobby and competitive sport
On the Basis of the scientific data available on the protein intake in sports the working group on sports nutrition of the German nutrition society (DGE) has developed a position paper as guidance in the performance-oriented hobby, sport, but also in the power of sport can serve.
The Positive effects of the protein intake
Generally, proteins form tissue, important components in the metabolism of muscles, bones, and connective, and they also perform important functions “in the cell metabolism, hormone balance, the Immune and coagulation system, as well as in energy metabolism,” says the DGE. In addition, the proteins in Sport are attributed to positive effects, “such as the muscular protein synthesis, building muscle mass and muscle strength, improved body composition, as well as optimal Regeneration in the adjustment phase”, the specialist company.
What time is the need for increased protein?
The extent to which an increased protein needs in Sport depends in the first line of the intensity. So, according to the DGE healthy adults aged 19 to 65 years, are a maximum of five hours per week active in sports have needs, no elevated protein. For them, the so-called da-CH reference value of 0.8 grams per kilogram of body weight and day applies in the case of the protein intake. In healthy, normal-weight people over the age of 65 years, this value increases on a gram per kilogram of body weight and day.
Protein intake adjust to the load
Who trained more than five hours per week, however, has an increased need. Depending on training condition, and training objective is here recommended a protein intake of 1.2 to 2 grams per kilogram of body weight and day. “The protein intake is not a fixed characteristic, but may, depending on the training goal, training intensity and Training volume adjusted flexibly,” explains the DGE. A on sports, and stress-targeted protein intake can support the training process and the performance.
Temporal distribution of protein intake
To observe the distribution of protein intake over the course of the day is according to the DGE. Instead of a one-time high dose of feeding, it is advised for ambitious sportsmen and women to distribute the proteins to three to four servings per day. The total intake of proteins can, depending on the training requirements (for example, at the beginning of a strength training phase, or during extreme training sessions) are at times even a little higher than two grams per kilogram of body weight and day. But before that the kidney function should be checked, and it is necessary to pay particular attention to a sufficient liquid supply.
Animal or vegetable proteins?
However, not only protein quantity but also protein quality plays a role. Therefore, food should be combined in such a way that a high proportion of essential amino acids is achieved, according to the DGE. Statements that animal proteins offer benefits that were not scientifically verifiable.
Advantages of vegetable proteins
In fact, a higher proportion of vegetable protein sources is to be assessed according to the DGE even more positive, since these materials have a higher intake of fiber, carbohydrates and vitamins take me. At the same time less saturated fatty acids were included as in the case of animal sources of protein. “Even if plant-based proteins often have less essential or branched chain amino acids, show the previous study results, no significant differences in the effect”, according to the DGE.
No dietary Supplement with proteins necessary
In terms of protein intake through supplements, the DGE explains that there is in the everyday Nutrition of athletes to have no physiological reasons. Also the protein requirements before and after the Workout is to pass through an appropriate food composition cover. And “a well-balanced diet is supplements are generally superior”, emphasizes Professor Dr. Helmut Heseker University of Paderborn, spokesperson of the working group sport nutrition at the DGE. Only in the case of food intolerances, need to energy restriction or particularly intensive or new exercise content Supplementation could be useful, the note of the society. (fp)