Speedo Tip of the Week
BY KATHLEEN WOOLF//CORRESPONDENT
As an active, growing swimmer, your health and athletic performance depends on making good food choices. Dietary protein still remains a misunderstood nutrient for many athletes, causing them to consume large amounts of protein and/or purchase unnecessary protein/amino acid supplements. Here are some facts to set the record straight.
Why dietary protein?
As a child or teenager, protein helps you maintain adequate growth. As an athlete, protein repairs and rebuilds muscle that is broken down during exercise.
Where is dietary protein?
Dietary protein can be found in both plant and animal sources. Good sources include:
- Meat,poultry and fish
- Milk, dairy, and eggs
- Beans, dried peas, lentils
- Cereals and bread
- Certain vegetables
By consuming a varied diet that meets your energy needs, athletes can easily obtain adequate dietary protein without using supplements. (Editor’s note: USA Swimming warns athletes that, due to a lack of strict regulation in production standards, Dietary Supplements are considered “Take at Your Own Risk” by the US Anti-Doping Agency. The athlete is responsible for ensuring s/he does not inadvertently consume a prohibited substance).
How much dietary protein?
The recommended dietary allowance for protein is 0.95 g/kg body weight for children (4-13 years) and 0.85 g/kg body weight for teenagers (14-18 years). Although exercise increases protein requirements in adults, the impact of regular physical activity on protein needs for children and adolescents remains uncertain. Early research suggests that most athletes consume sufficient protein as long as energy needs are met.
What are the myths?
Many athletes believe consuming additional protein (e.g., protein shakes, protein bars) will build muscle and increase strength. They increase dietary protein, but unfortunately limit the amount of dietary carbs. It is a popular sports nutrition myth that dietary protein promotes muscle growth. High intensity, strength training leads to greater muscle mass, NOT eating more protein.
What are the facts?
Extra dietary protein will not be converted to muscle mass. To get the nutrients you need for growth and performance, consume a diet high in carbs with moderate amounts of protein and fat.
Kathleen Woolf, PhD, RD is a registered dietitian and a member of the American Dietetic Association, the Sports, Cardiovascular and Wellness Nutrition Dietetic Practice Group, and the American College of Sports Medicine.
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