Everyone knows that protein is an essential part of any diet but it is especially important for athletes to get an adequate amount of protein to help them perform. Proteins makes up the bodies muscles, bones, tendons, skin, hair, and other tissues. They also provide energy as well as transport nutrients and take part in enzyme production. It is so important for athletes to get protein because it will help repair and rebuild muscle that is broken down during exercise. It also helps optimize carbohydrate storage in the form of glycogen. If an athlete is dieting and eliminates carbs from their diet, proteins can be used as a fuel source for exercise. However, one shouldn't rely on proteins alone for fuel because if all the protein is used for energy, there will not be any left to repair and rebuild body tissues, like muscles, after a strenuous workout.
The recommended daily protein intakes are:
-The average adult: .8 grams per kilogram of body weight per day
-Strength training athletes: 1.4 to 1.8 grams per kilogram of body weight per day
-Endurance athletes: 1.2 to 1.4 grams per kilogram of body weight per day
Protein rich foods:
-Fish
-Chicken
-Turkey
-Meat
-Milk
-Tofu
-Yogurt
-Cheese
-Peanut butter
-Eggs
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