While we are told to eat a balanced diet, one might ponder what makes a diet balanced. Especially in times when carbohydrates are declared bad and proteins are favored, one needs to know how much protein is needed. For athletes who are burning more calories, protein intake is especially crucial.
The general recommendation for protein is that 10-35 percent of one’s caloric intake should consist of protein, according to the Mayo Clinic. Of course, with a range that broad it can be difficult to determine exactly how much each athlete needs.
Speaking with Shara Aaron, a registered dietitian and certified fitness instructor and author of Chocolate – A Healthy Passion, she had the following advice:
When it comes to protein, it somewhat depends on the type of activity but should always stay within the Institute of Medicine recommendations of 20-35% of calories from protein. If they are an endurance athlete, the lower end of the range is adequate. If they are a weight lifter or working to build a lot of muscle, the upper end of the range is appropriate.
In addition to the amount of protein required, it also is important to know how it is best to consume protein. Ms. Aaron had excellent advice about how to acquire protein:
Good sources of lean protein such as poultry, fish, soy and lowfat dairy come with many other nutrients of benefit to athletes and are complete proteins, so they offer all of the amino acids to maintain and build muscle. Plant sources such as nuts, seeds and beans are also great ways to get protein, and as long as a variety are consumed, will offer everything the athlete needs for muscle as well. Having protein with some carbohydrate is the best way to refuel after a bout of activity. For example, a cheese stick and an apple, a glass of chocolate milk, or a piece of whole wheat bread with a smear of peanut butter are great after activity recovery foods. At meal time, lean protein should make up about a quarter to a third of the plate. Visualize a plate with a 4 oz chicken breast, a half cup of brown rice, and 1-2 cups of steamed broccoli.
Perhaps the general advice of a balanced diet is exactly what everyone, even an athlete, needs. When you’re shopping for the appropriate foods to maintain your good health, you can skip all of the heavily promoted “energy” bars and supplements and stick to real food instead.
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