Effects of Protein Supplementation

on Performance and Recovery in

Resistance Training Athlete

Name
Institution
Date
 Protein and the Athlete

 Athletes value high protein

diets
 They utilize more energy than
the average individual
 Their bodies require additional
nutrients to recover from a
tedious physical activity
(Cintineo et al., 2018)
 Helps repair and strengthen
muscle tissue
How Much Protein is Necessary?

1.2g to 2g
of protein
The Academy of per kg of
Nutrition and body weight
Dietetics, Dietitians per day
of Canada
recommendation

Intake
must be
distributed
throughout
the day
 How Much Protein is Necessary? Cont…

 Athletes protein needs

depends on several factors
(Poulios et al., 2019);
 Protein intake timing
 Intensity and duration of
the exercise
 whether the athlete is
competing or training
 Whether the athlete is
involved high frequency
intensity training or new
training programs
(experience)
 Dietary Energy Intake and Athletic Performance
Energy intake influences protein requirements. Sufficient energy intake ensures nitrogen
balance, which in turn boosts protein synthesis for muscle building (Huecker et al., 2019).
Sufficient energy intake is necessary to maintain athletes’ muscle mass and strength. Therefore,
athletes must not limit their caloric intake because this affects their dietary protein intake
 Do Athletes Need Powders and
Supplements?
 Majority of athletes can obtain recommended quantity of protein
through food alone, without supplements and powders (Huecker et
al., 2019)
 Yet many athletes use protein powders and supplements
 Whey
 casein
 soy
 pea
 hemp
 Why? Protein supplements and powders are not necessary but offer
convenience
 References
 Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of
protein supplementation on performance and recovery in resistance and
endurance training. Frontiers in nutrition, 83.

 Huecker, M., Sarav, M., Pearlman, M., & Laster, J. (2019). Protein
supplementation in sport: source, timing, and intended benefits. Current
Nutrition Reports, 8(4), 382-396.

 Poulios, A., Georgakouli, K., Draganidis, D., Deli, C. K., Tsimeas, P. D.,
Chatzinikolaou, A., ... & Fatouros, I. G. (2019). Protein-based supplementation
to enhance recovery in team sports: what is the evidence?. Journal of sports
science & medicine, 18(3), 523.