Triathletes need protein primarily to maintain muscle and bone strength and repair and rebuild muscle broken down during exercise, as well as producing hormones and enzymes. Protein can also slow down the digestion of carbohydrate, thereby further sustaining energy levels.
Not stored in the same way as carbohydrate, we need to eat sources of protein regularly, best done as part of small meals spaced throughout the day.
How much protein do you need?
The daily recommended intake of protein is 0.8g per kg of body weight, 1.2-1.4g for endurance athletes, and 1.4 to 2g for strength training athletes.
I’m not a huge fan of protein powders. They invariably contain added sugars, artificial flavourings and thickeners. Real food protein sources give you a more balanced nutrition.
An egg for breakfast, for instance, followed by a bowl of natural Greek yoghurt with seeds, a handful of nuts as a snack washed down with a glass of milk, and a curry with chicken breast or tofu and lentils will give you 60-80g protein in your day, as well as important fibre, vitamins and minerals, fats and carbohydrate.
Eating a combination of carbohydrate and protein after exercise will maximise the body’s ability to recover and this is super-important if you’re training regularly; 1 part protein to 3 or 4 parts carbohydrate is recommended, depending on the type and intensity of your training.
If you’re out and about, be wary of buying ‘sports nutrition’ in the form of a protein bar: many of them have a truly shocking list of ingredients! So try making your own instead…
I created these bars to give you 10-15g protein per 50g bar, as well as carbohydrate, healthy fats and fibre. I’ve boosted the protein from the nuts and seeds with soy protein crispies. These have a crunchy texture rather like rice crispies!
Top image credit: GoFaster
