Protein and Fats

by Lee T. Murphy, MS-MPH, RD, LDN

Protein allows the body to repair itself, grow, perform, and adapt. Consuming enough protein everyday will therefore aid in your body’s recovery from the daily demands of training and regular exercise. When selecting protein, choose lean sources—poultry, lean red meat, lean pork, fish, soy, egg whites, and legumes. Include some protein with each meal and snack, but keep portion sizes reasonable. Recent evidence suggests that very active people have an increased requirement for protein, but the consumption of a balanced diet should meet these requirements. Ten to fifteen percent of your total energy intake should come from protein; any excess will be converted to and stored as fat or excreted, and excessive amounts can even be dangerous. Protein is only used as a fuel if the carbohydrates and fats you eat are failing to provide enough energy.

As the other important, concentrated fuel source, fats have over twice as many calories as an equal weight of carbohydrate. Aerobic training increases the body's ability to use fat as an energy source so that glycogen can be spared. However, fats cannot be used exclusively as a fuel. Some carbohydrates must always be available as a fuel source even in the best-trained athlete. A certain amount of fat is also necessary in the diet for the provision of essential fatty acids and for the absorption and usage of vitamins A, D, E and K.

Since the body's fat storage is more than adequate to provide extra energy from fat it is not necessary to get extra fat from your diet. In fact, a diet that is moderately low in fat (no more than 30-35% of total calories from fat) will not hinder performance and will promote an eating style that will be beneficial throughout life. Choose from primarily healthy, unsaturated sources of fats—like nuts, canola oil, olive oil, and fish.

The bottom line to your active-everyday diet is to remember that by combining carbohydrates, protein, and healthy fats at each meal, you will help restock depleted glycogen stores, aid in rebuilding broken-down tissues, and regulate your blood sugar levels.