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Ask an expert: how protein supports your sport goals

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Written byRebecca Denne

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Reviewed byHeeral Patel

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Take your fitness journey from strength to strength by upping your protein intake – with insight from our sports nutritionist, Emily Foster

Summary

1What is protein?

“Protein is a molecule made up of amino acids and is the basis of our body’s cell structure – from our hair and muscle to our organs,”...

2How much protein do I need each day?

“daily recommended allowances1 sit around the 0.75g of protein per kilo of bodyweight, so for a 60kg person that would be about 45g of protein,”...

3When’s the best time of day to have protein?

“Protein, specifically whey protein, is most effective after a workout as opposed to before or during,”...

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Maybe you’re thinking about building your muscle mass, or getting back to training even quicker after your last workout. Maybe you’re wondering how to beat your personal best again and again. Whatever your reason for wanting to boost your protein levels, our H&B nutritionist is here to share her protein and performance insights from working with professional athletes.

Let’s get straight into the science: what is protein?

“Protein is a molecule made up of amino acids and is the basis of our body’s cell structure – from our hair and muscle to our organs,” says Emily. “Without adequate protein, we wouldn’t be able to function, so you could say it’s pretty important.”1

As well as building and maintaining muscle mass, another benefit is that it can help with weight management.“2 As protein contributes to muscle growth, in turn this means that even at rest, our bodies burn more calories and are more metabolically active (essentially meaning using energy and doing work) than if we had less muscle and more body fat,” explains Emily.

How much protein do I need each day to build muscle mass?

Emily says that for an average, relatively inactive person, “daily recommended allowances1 sit around the 0.75g of protein per kilo of bodyweight, so for a 60kg person that would be about 45g of protein,” says Emily. “That said, we’re starting to see3 that this might not be enough and we could be looking at double that in order to build muscle mass,” she explains.

“The amount you need is very much dependent on how active you are, what your goals are and how old you are, too. Research suggests that as we age, our muscle mass declines by around 3-8% per decade4 after the age of 30, which is where resistance exercise and adequate protein can support,” she adds.
Hand taking a scoop of powder from a bag

When’s the best time of day to have protein?

Emily says that the timing of protein intake is just as important as the daily amount when it comes to building muscle and repairing it. “Protein, specifically whey protein, is most effective after a workout as opposed to before or during,” she says. “The reason for that is because it contains an essential amino acid called leucine, which can be used to stimulate muscle growth and repair.”5
“We used to think that to get the most from your protein source you had to have it within a protein window of around 30 minutes after exercise, but we now know that window is much longer – research suggests6 that it might actually extend for a few hours,” explains Emily. So as long as you're getting some sort of protein intake in that broad post-exercise window, it's just as beneficial as having it immediately after.

As part of my active lifestyle, can protein help with fat loss?

Protein can support weight loss in a few different ways according to Emily. “Firstly, it can help you feel fuller for longer (also known as ‘satiety’),” she says. “Compared to the other macronutrients – fat and carbohydrate – protein is going to keep you feeling much fuller. This could help to cut cravings throughout the day.” Research shows7 that opting for a high-protein breakfast can curb hunger later in the day.

“Secondly, protein also plays an important role in muscle-mass growth. Because more muscle is believed to support a higher metabolism,8 it means you can burn calories more efficiently,” Emily adds.

“Finally, if weight loss is a goal then having more quality protein in your diet could support that by helping you to be in a calorie deficit, providing you’re building muscle through strength training,” says Emily. Some research actually shows9 that having more protein than our recommended daily amount could lower body rate and impact body composition, reducing body fat and increasing muscle mass.

It’s important to note that consuming too much (more than 2g per kilogram of body weight per day) could lead to issues in your digestive system and kidneys, so always check with a nutritionist if you're unsure. Remember that individual needs can vary, so it’s essential to find a balance that works for your specific health goals and lifestyle.

I’m thinking about carb loading. Should I take protein alongside my carbohydrates?

There is research10 to say that protein alongside carbohydrate intake could actually be beneficial before and during a prolonged exercise, such as a long-distance run or bike ride. “Having them together can help to prevent that muscle protein breakdown, which will result in less damage to the muscles and potentially improve recovery as well,” Emily says.

Can protein help my recovery after exercise too?

When it comes to endurance exercise, yes. “Protein intake could actually be useful for recovery before and during exercise,” says Emily. “If, for example, you are exercising multiple times in the day then having that protein intake before or during your session can slow down the muscle breakdown process. This can also make your recovery period a little shorter,” Emily tells us. This is particularly useful for elite athletes or if you’re training for an event, as it means you’ll have a better chance of recovery between sessions.

What is whey protein?

Whey protein is one of the major proteins from milk – the other one being casein protein. Emily explains: “Around 20% of the protein in milk is whey11 with the remainder being casein. In order to access that whey, the milk is heated and enzymes and acid are added which causes the casein in the milk to coagulate (it goes from a liquid to a solid), and then that liquid substance that's left is the whey protein. This is then washed and dried to produce whey protein powder.” You can find out more in our ultimate guide to whey protein.
Sporty young man drinking protein shake in kitchen

Is whey protein easy to absorb for exercise, and can it help with muscle repair?

Whey protein, compared to casein12 (another type of protein), is more quickly digested and absorbed13 into the body. This means you can benefit from it fast. “It's also a different amino acid composition to casein making it more suitable to have after exercise,” says Emily. “Whey contains the amino acids called leucine, which triggers muscle protein synthesis – or in short, muscle rebuilding,” says Emily.
When we exercise, we cause stress and damage to our muscles, which is known as muscle protein breakdown – which is actually a good thing. “To recover we have to try and rebuild and repair those muscles and this is where muscle protein synthesis and leucine do the heavy lifting. Whey is more effective at doing that quick muscle repair and growth as it’s rapidly digested and absorbed,” she adds.

Which protein can I take if I’m lactose intolerant?

“If you're lactose intolerant and still want a whey protein then your two options are hydrolysis or isolate, as they’re virtually free of all lactose. And if you want a natural protein powder that’s free from lactose, then dairy-free ones such as hemp protein, soy protein, rice protein or pea protein are all good options,” Emily advises. You will often find that they contain no flavourings so they are great to add to soups, smoothies or porridge.

The final say

There are lots of reasons why protein deserves a place in your workout routine, especially fast-acting whey.

But that doesn’t mean other types, such as casein, don’t have a place too: “Having casein in the evening can be beneficial as it can aid recovery during the night,” says Emily, who points out that this gives it time to be digested and absorbed.

Want to know more about boosting your protein intake? Check out these easy ways to boost your protein intake.

Sources

1. Carbone JW, Pasiakos SM. Dietary protein and muscle mass: Translating science to application and health benefit. Nutrients [Internet]. 2019 May 22;11(5):1136. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
2. Leidy HJ. Increased dietary protein as a dietary strategy to prevent and/or treat obesity. Missouri medicine [Internet]. 2014;111(1):54–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6179508/
3. Harvard Health Publishing. When it comes to protein, how much is too much? [Internet]. Harvard Health. 2018. Available from: https://www.health.harvard.edu/nutrition/when-it-comes-to-protein-how-much-is-too-much
4. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Current opinion in clinical nutrition and metabolic care [Internet]. 2004;7(4):405–10. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/
5. Breen L, Churchward-Venne TA. Leucine: a nutrient “trigger” for muscle anabolism, but what more?. The Journal of Physiology. 2012 Apr 26;590(9):2065–6.
6. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: Is there a post-exercise anabolic window? Journal of the International Society of Sports Nutrition [Internet]. 2013 Jan 29;10(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/
7. Publishing HH. Extra protein at breakfast helps control hunger [Internet]. Harvard Health. 2018. Available from: https://www.health.harvard.edu/staying-healthy/extra-protein-at-breakfast-helps-control-hunger
8. McPherron AC, Guo T, Bond ND, Gavrilova O. Increasing muscle mass to improve metabolism. Adipocyte [Internet]. 2013 Apr;2(2):92–8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3661116/
9. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of Obesity & Metabolic Syndrome [Internet]. 2020 Sep 30;29(3):166–73. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
10. Saunders MJ. Coingestion of Carbohydrate-Protein during Endurance Exercise: Influence on Performance and Recovery. International Journal of Sport Nutrition and Exercise Metabolism. 2007 Feb;17(s1):S87–103.
11. Davoodi SH, Shahbazi R, Esmaeili S, Sohrabvandi S, Mortazavian A, Jazayeri S, et al. Health-Related Aspects of Milk Proteins. Iranian Journal of Pharmaceutical Research : IJPR [Internet]. 2016;15(3):573–91. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5149046
12. Wilborn CD, Taylor LW, Outlaw J, Williams L, Campbell B, Foster CA, et al. The Effects of Pre- and Post-Exercise Whey vs. Casein Protein Consumption on Body Composition and Performance Measures in Collegiate Female Athletes. Journal of Sports Science & Medicine [Internet]. 2013 Mar 1;12(1):74–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761774/
13. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition [Internet]. 2018 Feb 27;15(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/
 

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