PROTEIN HAS AN essential role to play in the diet — even more so if you are a sportsperson, but too much of it can be dangerous.
That’s the message from Jean Murphy, a Dublin-based dietitian and sports and nutrition expert who has worked with the likes of the Irish rugby team, Olympic athletes as well as a host of intercounty hurling and football teams.
There’s no ‘one size fits all’ when it comes to protein intake, stresses Murphy, and in fact, it’s a very individual thing — how much you consume as part of your daily diet.
“As a rule, on average, sportspeople should aim to consume 1.3-1.6 grams of protein per kilo of body weight, daily,” says Murphy. “So, for example, for a 70-kilo man, that’s around 112grams of protein, a not insignificant amount.
“However, rather than focusing on overall daily intake, the timing of protein spread throughout the day is where the effort should be focussed. So, aim for 20-25g following a gym session or intense contact pitch sessions (approximately 100g lean meat/4 eggs/750 MLS skimmed milk/140 g Cottage cheese) is what I’d advise for this 20-25 gram intake. Then again in the afternoon, evening and before bed,” she adds.
The functions of protein are many and cannot be ignored, she says;
“Proteins are essential for structural and functional roles in the body. They are the ‘building blocks’ for body structures such as connective tissue, membrane and muscle cells, they control metabolic functions, as well as transporting nutrients and oxygen round the body, so it’s important we stay fuelled.”
And for sportspeople, it’s particularly important to stay on top of it.
“Exercise increases the use of proteins by muscles and other body systems, and exercise can increase protein breakdown, so this is why we see so many sportspeople consuming it immediately after training, via protein shakes, because it can be easier than actually eating some meat or cheese.
There are, however, suggested risks in gorging on protein, and Murphy warns of the dangers of some.
“It has been linked to things like impaired renal function and decreased bone density but also, if you’re going to focus on protein, protein, protein, you run the risk of neglecting other things and this can lead to insufficient intake of other nutrients, thereby impairing proper growth, development and the body’s ability to function efficiently,” she warns.
So, when we’re in the supermarket next time, what are we picking up from the shopping aisles?
“It’s very simple. Things like skimmed milk, yogurts, skimmed milk powder, eggs, lean meats or fish, cottage cheese/mozzarella cheese as well as nuts and seeds have all the protein we need.”
