Gabriella Rao, RD

Since we talked about carbohydrates last time, we’re going to delve into protein functions, daily needs, and food sources today!

Functions of protein:

Proteins inside your body, which are produced in part using the protein we consume, are essentially the workhorses of every bodily system. They help synthesize and repair muscle and other tissues, support the immune system by helping to produce antibodies and cytokines, and are involved in hormone production. There are some particular proteins especially important for endurance athletes, like hemoglobin and myoglobin, which are involved in oxygen transport.

Protein needs:

• Vary from person to person depending on activity level, activity type, age, life stage, health status, etc.
  • Endurance athletes generally need a bit more than the average person
• Endurance athletes require somewhere in the range of 1.2-1.8 g/kg body weight
  • Not the 1+ gram per pound of body weight that you see on social media!
• Ideally, spread protein intake out throughout the day: 20-30 grams per meal (again this depends on your individual needs)
  • Definitely include protein (and carbs!) in your post-workout snack or meal!

I’ve been asked multiple times by vegetarians about how to get enough protein when following a vegetarian diet. There is protein in almost every food, including most plant foods! If you are eating a well-rounded vegetarian diet which includes whole grains, beans, nuts/seeds, a large variety of plants, and maybe some soy foods (tofu, tempeh, etc.) AND eating enough overall, then you are likely consuming enough protein.

Sources of protein (both animal- and plant-based):

• Meats like beef, pork, chicken
• Fish and seafood 
• Beans
• Nuts and seeds
• Nut butters
• Soy products — soy milk, tofu, tempeh
• Seitan
• Whole grains and cereals
• Dairy products — milk, cheese, greek yogurt

As you can see, there are a lot of options when it comes to protein sources! I prefer a food first approach (vs seeking out protein powders and other protein supplements), but recognize that protein powder can be a tool if you are struggling to meet your protein needs. Speaking of, if you’re really struggling to nail your nutrition, please do reach out and ask questions!