Role of Protein to Improve Athletic Performance

“How to Choose Your Best Options”Tavis Piattoly, MS, RD, LDN

Sports Dietitian

Role of Protein for Performance•Nutrition Myths with Protein

• Eating more protein will build muscle• You can only get good sources of protein by eating meat• Following a vegetarian diet will make it difficult for me to

build muscle• It’s best to get all your protein in 1 to 2 meals• Too much protein can harm your kidneys• More Protein = increased energy

Function of Protein

• Repair and Maintenance• Foundation for skin, hair, muscles, and organs – made up of protein

• Young athletes need more than adults, especially during growing phases

• Connective tissue repair and recovery

• Muscle Recovery• Post workout protein intake increases muscle protein synthesis

• Hormone Balance• Insulin – small protein that regulates blood sugar

• Insulin – anabolic hormone that shuttles protein to muscle for recovery

Function of Protein

• Immune Health• Antibodies are protein and a component of our immune system

• Help fight infections causes by bacteria and viruses

• Good protein intake produces more antibodies keeping our immune system strong

• Metabolism/Body Composition• Thermic Effect of Food – takes 30% more energy to break down protein than

carbs and fat

• Keeps you full longer

State Championship Protein

Lean Sources of Protein

Chicken Breast Eggs Center Cut Pork ChopsTurkey Breast Egg Whites Lean Veggie BurgersDeli Ham, Turkey, or Roast Beef Turkey Sausage Greek YogurtLean Ground Beef (90% or higher) Turkey Bacon P3 SnacksBeef (Sirloin, Filet, Eye of Round) Center Cut Bacon Protein Bar (i.e. Think Thin)All Grilled Fish (Salmon, Trout) Whey or Casein Protein Low Fat MilkLow fat Cottage Cheese Non-fat Plain Yogurt Wild Game (i.e. Deer)Light Tofu Soy Milk Low Fat Cheese

Miss the Playoff Protein

Protein Sources that are higher in FatAvoid 8-10 hours before a match

Take a long time to digest

Fast Food Hamburgers Sausage, Cheese, and Pepperoni PizzaFast Food Fried Chicken BolognaFried Foods (Chicken, Fish, etc) Salami, Sausage, PepperoniFast Food Beef Regular Hot DogsFried Chicken Wings or Cheese Sticks Ribeye SteakDark Meat Chicken Full Fat CheeseRegular Ground Beef (80% lean) Ribs (all types)Regular Bacon Regular Sausage

How much Protein?• 0.7-1 gram per pound is a good range

• 150 lb Wrestler – 105-150 grams protein

• Choose the upper end when trying to cut weight and hold onto muscle tissue

Protein Powder – How to Choose the Right One

• Whey Protein• Fast acting protein (raises blood amino acid levels for up to 3-4 hours)

• Good immediately after a workout

• Casein Protein• Slow acting protein (elevates blood amino acid levels for up to 6 hours)

• Good before bed

• Post-Workout Protein• 20-30 grams of protein is sufficient to optimize muscle protein synthesis

Protein Powder – Staying Clean• 25% of Protein Powders tested by a 3rd party company contained

Steroids

• 11% contained stimulants not listed on label (58 Protein Powders)

www.nsfsport.com

Protein Powder – Staying Clean

Click on Protein

Scroll through to find your product

Questions and Contact

• Email: tpiattoly@mysportsd.com

• Next Topic: The 80/20 Rule of Balanced Nutrition

• Website: www.mywrestlingnutrition.com

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