Both Endurance and Strength athletes have high protein requirements. While most athletes consume adequate protein to support their training needs, often the distribution or type of protein needs to be addressed for optimal muscle protein synthesis and recovery.
Rather than consuming large quantities of protein in 1 meal, spread your protein intake over the day in 5-6 smaller meals/snacks containing around 15-25g protein each. Most importantly make sure you include protein in your post exercise snack.
Examples of small meals/snacks with 15-25g protein using whole foods:
Smoothie with 300ml skim milk + 3/4 cup yoghurt + fruit (banana or berries) + tsp honey
200g tub yoghurt + 2 Tbsp almonds
120g tin tuna + 4 wholegrain crackers
Roll with 120g meat/chicken + salad
3 egg omelette with baby spinach and mushrooms
Salad with 1 cup 4 bean mix + 125g cottage cheese & chopped vegetables
For more information on how to optimise protein intake for your sport, contact our Accredited Sports Dietitian.
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