Protein is a key nutrient for footballers, playing a crucial role in muscle repair, recovery, and overall performance. Given the high-intensity nature of the sport, ensuring adequate protein intake can help optimise strength, endurance, and recovery. This article explores the best sources of protein, how much and when to consume it, and whether protein powders are beneficial for footballers.
Sources and Quality of Protein
The quality of protein consumed matters just as much as the quantity. High-quality protein sources contain all nine essential amino acids necessary for muscle growth and repair (Phillips & Van Loon, 2011). Animal-based sources, such as lean meats, poultry, fish, eggs, and dairy, provide complete proteins that are easily digestible and rich in essential amino acids.
Plant-based sources, including lentils, beans, tofu, and quinoa, can also contribute to protein intake. However, they may lack one or more essential amino acids, so combining different plant-based proteins (e.g., beans with rice) can help create a more complete amino acid profile (Gorissen et al., 2018). Footballers following a vegetarian or vegan diet should ensure they consume a variety of plant-based proteins to meet their needs.
Amount and Timing of Protein Intake
Protein requirements for footballers vary depending on their training intensity and body weight. Research suggests that athletes should consume between 1.2 and 2.0 grams of protein per kilogram of body weight per day (Thomas, Erdman & Burke, 2016). For a footballer weighing 75 kg, this equates to 90–150 grams of protein daily.
Timing protein intake is also crucial. Consuming protein evenly throughout the day, rather than in large amounts at one meal, promotes better muscle protein synthesis (Moore et al., 2015). Footballers should aim to include protein in all meals and snacks, particularly after training sessions, to support muscle repair and recovery. The post-exercise window, often referred to as the “anabolic window,” is an optimal time for protein consumption, ideally within 30–60 minutes after exercise (Jäger et al., 2017).
Types of Protein and Their Benefits
Different types of protein have varying absorption rates and benefits. Whey protein, found in dairy, is a fast-digesting protein that is rich in leucine, a key amino acid for muscle growth (Churchward-Venne, Burd & Phillips, 2012). Casein, another milk-based protein, is slower-digesting and can be beneficial before bed to provide a sustained release of amino acids overnight.
For plant-based footballers, soy, pea, and rice proteins are good alternatives. While they may have slightly lower leucine content than whey, combining multiple sources can help maximize muscle-building potential (Joy et al., 2013).
Protein Powders: Are They Necessary?
Protein powders can be a convenient option for footballers struggling to meet their daily protein needs through whole foods. Whey protein is particularly popular due to its fast absorption and high leucine content (Phillips, 2017). However, whole food sources should always be the priority, as they provide additional nutrients essential for overall health and performance.
Footballers should choose high-quality protein powders with minimal additives and artificial ingredients. Checking for third-party testing can help ensure the product is free from contaminants and banned substances.
Conclusion
Protein plays a fundamental role in a footballer’s diet, supporting muscle repair, recovery, and performance. By consuming high-quality protein from a variety of sources, timing intake strategically, and considering supplements when necessary, footballers can optimise their nutrition and performance on the field.
References
• Churchward-Venne, T.A., Burd, N.A. & Phillips, S.M. (2012) ‘Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism’, Nutrition & Metabolism, 9(1), p. 40.
• Gorissen, S.H., Crombag, J.J., Senden, J.M., Waterval, W.A., Bierau, J., Verdijk, L.B. & Van Loon, L.J. (2018) ‘Protein content and amino acid composition of commercially available plant-based protein isolates’, Amino Acids, 50(12), pp. 1685-1695.
• Jäger, R., Kerksick, C.M., Campbell, B.I., Cribb, P.J., Wells, S.D., Skwiat, T.M., Purpura, M., Ziegenfuss, T.N., Ferrando, A.A., Arent, S.M. & Smith-Ryan, A.E. (2017) ‘International Society of Sports Nutrition Position Stand: protein and exercise’, Journal of the International Society of Sports Nutrition, 14(1), p. 20.
• Joy, J.M., Lowery, R.P., Wilson, J.M., Purpura, M. & De Souza, E.O. (2013) ‘The effects of soy or whey protein supplementation on body composition and exercise performance’, Journal of the International Society of Sports Nutrition, 10(1), p. 8.
• Moore, D.R., Churchward-Venne, T.A., Witard, O., Breen, L., Burd, N.A., Tipton, K.D. & Phillips, S.M. (2015) ‘Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men’, The Journals of Gerontology: Series A, 70(1), pp. 57-62.
• Phillips, S.M. (2017) ‘Current concepts and unresolved questions in dietary protein requirements and supplements in adults’, Frontiers in Nutrition, 4, p. 13.
• Phillips, S.M. & Van Loon, L.J. (2011) ‘Dietary protein for athletes: from requirements to optimum adaptation’, Journal of Sports Sciences, 29(sup1), pp. S29-S38.
• Thomas, D.T., Erdman, K.A. & Burke, L.M. (2016) ‘Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance’, Journal of the Academy of Nutrition and Dietetics, 116(3), pp. 501-528.
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