Mishock’s (2022) article focuses on the importance of protein intake in sports. This article is particularly significant since the sport is an integral part of my life. It strengthens my health, builds character, and makes me strong and resilient. Moreover, an equally important aspect of playing sports is maintaining good physical shape. In this regard, sports nutrition, in particular protein, which directly affects lean body mass, is of particular importance. For several years I was not able to achieve the desired forms. Subsequently, it turned out that one of the reasons preventing this was the excessive consumption of protein. Thus, this article consolidated my knowledge about the features of protein intake during training.
A necessary component for both amateurs and professionals in active sports is the consumption of protein, which allows them to qualitatively replenish the expended energy and increase productivity during training or in the process of competition. Thus, Mishock’s (2022) article is intended for people involved in sports and watching muscle mass. Moreover, the article may be helpful for people who want to increase the effectiveness of their workouts and prevent injuries, wish for a quick recovery after training, and build muscle mass. It seems that the information is also relevant for professional athletes.
Presented Evidence
The author uses relevant and credible resources to support his arguments, including articles by Cermak (2012), Joy (2018), Lam et al. (2019), Markoski et al. (2018), Moberg (2016), Motron et al. (2020), and Rothschild et al. (2020). Furthermore, this article draws on advice from experts, including The American College of Sports Medicine, Dietitians of Canada, and The Academy of Nutrition and Dietetics. It is noteworthy that most of the articles, in particular five out of seven, were published within the last five years, which confirms the relevance and reliability of the data presented.
As a disadvantage, the lack of references to the sources used in the article can be noticed. However, the article is written by Dr. John R. Mishock, whose point of view seems to be an expert. He is one of the few clinicians with PhDs in Physical Therapy and Chiropractic in Pennsylvania. Thus, the absence of references to sources does not undermine the credibility of the article presented by this author.
The following conclusions can be drawn from this article
Protein, the primary physiological structure of muscles, is needed to optimize muscle growth and development.
A daily protein intake of 0.8-1 g per pound of body weight per day (1.6 g/kg/lb of body weight) is optimal for muscle growth.
Good protein sources are milk, yogurt, cottage cheese, chicken, fish, eggs, turkey, peanut butter, nuts, seeds, and legumes.
There are specific rules for consuming various forms of protein during training:
- 3-4 hours before: 30-50 g of protein.
- 15-45 minutes before: 25 g protein.
- After 30 minutes: 25 g of protein.
- Before bedtime: 25 g of protein (casein protein).
Muscle growth occurs during REM sleep.
Types of Proteins
In continuation of Mishock’s reasoning, it is worth mentioning the types of proteins and their content in products. Proteins are high molecular-weight organic substances consisting of blocks of amino acids. There are 20 types of amino acids, and most of them the body can produce itself – amino acid blocks are synthesized in the body, so dietary sources are not needed.
However, 9 of them, valine, isoleucine, leucine, lysine, methionine, threonine, histidine, tryptophan, and phenylalanine, cannot be made by the body, so they must come from dietary sources. Kreider (2019) notes that these nine amino acids are vital for humans; therefore, they are essential.
Moreover, proteins are divided according to the type of their intake.
Proteins of animal origin are complete; they have a more balanced composition. This means that they contain all nine essential amino acids. The leaders in protein content are red meat, poultry, fish, and egg whites.
Incomplete proteins are found in milk and its derivatives, lentils, and other legumes, nuts, whole grains, and tofu soy cheese. These products contain some essential amino acids, but usually not in the amount necessary for proper functioning. However, these proteins are easier and faster for the body to digest and are not burdened with saturated fats such as red meats or cheeses. Thus, the key is to include variety and combine different foods more often.
The Importance of Proteins in Sports
Thus, protein intake during sports is a crucial aspect. In sports nutrition, proteins are practically not considered a source of fuel for the body during training. According to Cintineo et al. (2018), proteins can provide approximately 5-15% of the energy needed for exercise. Therefore, the main task of protein in sports is regulating muscle mass, which depends on the nitrogen balance. Notably, muscle protein synthesis decreases during exercise but increases during recovery and rest. Training adaptation associated with protein metabolism is task-specific and occurs after completed activity and may require adjustment of the recommended daily intake. The main contribution comes after the training process and includes the early stages of the body’s adaptation to stress and training.
References
Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of protein supplementation on performance and recovery in resistance and endurance training. Frontiers in Nutrition, 5(83), 1-9. Web.
Kreider, R. B. (2019). Essentials of exercise & sport nutrition: Science to practice. Lulu Publishing Services
Mishock, J.R. (2022). Sports performance nutrition: How important is protein in my training? The Mercury. Web.