Sports Supplements – Protein and Athletic Performance

Protein is a necessary nutrient that everyone needs to function properly. Both athletes and sedentary individuals need to get adequate protein.

Do athletes require more protein than the average person?
Most research doesn't support this. (See Are High Protein Diets Right for Athletes).

High Protein Diet Claims

• Protein supports muscle growth
• Protein increases muscle strength and mass
• Weight training increases protein requirement dramatically
• Protein improves recovery

The Research Shows

• Protein intake of greater than 2 gr/kg of body weight per day does not increase the rate of muscle growth.
• Many athletes take in more protein than required.
• Many protein supplements contain additives that have no health benefit.
• Added protein intake does not enhance recovery.

Tips and Cautions

• High Protein diets increase risk of certain cancers
• High Protein diets increase calcium excretion and increased risk of osteoporosis
• High Protein diets lead to a reduced intake of vitamins, minerals, fiber and phytochemicals

According to Dr. Suzanne Nelson Steen of the University of Washington Sports Nutrition Program, strength athletes require more carbohydrate and adequate glycogen stored in the muscle. She points out that all high intensity, powerful muscle contractions (such as weight lifting) are fueled with carbohydrate. Neither fat nor protein can be oxidized rapidly enough to meet the demands of high-intensity exercise. Adequate dietary carbohydrate must be consumed on a daily basis to restore glycogen levels.

Supplements and Sports: Glucosamine