Twenty amino acids make up a protein, 11 of which are produced by the body. Our diet must supply the other nine. Athletes, in particular, must consume protein in adequate amounts to maintain properly functioning cardiovascular, muscular and immune systems (see Table 2 for complete protein sources). Protein should mainly be consumed as part of a healthy diet and in increased amounts during periods of recovery. Protein should be consumed in the following amounts: approximately one ounce if consumed one hour before exercise, approximately two ounces if consumed two hours before exercise, etc. Intake should be minimized during competition to limit gastrointestinal distress, but adequate amounts of protein are required for recovery between games at longer events, such as ultimate tournaments and practices.
Protein Tips: a. D airy products are primarily a calcium source and can be inflammatory so should be avoided as a main protein source. b. Nuts are not a complete protein source and should mainly be included in your diet as a source of good fats (see section V below).
III. Protein Requirements for Athletes
IV. Fruits and Vegetables
On average, athletes need 1.2 to 1.8 grams of protein per kilogram of body weight per day. See Table 3 to calculate your protein needs. Ultimate is a strength and power sport, so we are on the high end of protein needs during training, and especially competition. Women will typically need 12-16 ounces per day, while men will typically need 15-30 ounces per day, depending on age, sex, height, training status and training regimen. Each meal and snack should contain some sort of protein, and it is best absorbed with fruit and vegetable and/or carbohydrates.
Fruits and vegetables are rich in vitamins and antioxidants. Vitamins assist in chemical reactions, and antioxidants are actually mild stressors that stimulate the immune system to produce cells that ‘eat’ free radicals which can damage other healthy cells. The darker the color (e.g., berries, skin on squash, zucchini, potatoes, etc.), the richer the food is in antioxidants. Increased amounts of the stress hormone cortisol are released during periods of high stress, training and competition, so supporting immune function is essential to weathering the breakdown from a tournament. If possible, sources should be organic or locally grown to avoid higher amounts of pesticides. Fruits and vegetables are carbohydrates, so they can be consumed before, during or after exercise.
Table 2: Sources of Complete Protein Animal Sources
Chicken, eggs, beef, turkey, venison, lamb, pork, shaved deli meat
Dairy
Milk, cheese, chocolate milk, protein shakes (whey)
Soy
Tofu or tofu products, soy ‘fake chicken’ patties, soy cubes, soy protein shakes
Fish
White fish (cod, trout, flounder, halibut, grouper), Wild-caught fish, tuna, salmon
Shellfish
Shrimp, crab, lobster, scallops
Legume/grain combinations
Beans or lentils + rice, quinoa; peanut butter + grain; hummus + grain; flour + black beans; corn + refried beans
V. Good Fats Fats are used in the body for cell membranes and other functions or are stored for later use. Fat is primarily burned by muscle for energy when the body has a large amount of carbohydrate. However, because it is a large molecule, fat cannot be used by the body when carbohydrate levels in the bloodstream are low, i.e., low blood sugar. Some good fat should be consumed with each meal as part of a normal, healthy diet pre- and post-exercise. Saturated fat should be limited in the diet to promote healthy lean tissue building and maintenance.
It is important to consume protein after exercise as well to aid in recovery; anywhere from 3-6 ounce portions of protein every 2-3 hours may be consumed for up to 48 hours post-training and competition. Protein sources should be varied throughout the day and week and contain minimal processing. Spring 2013
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