PROTEIN AND EXERCISE: THE VEGAN ALLY FOR BETTER ATHLETIC PERFORMANCE

By Anastasios Vamvakis, Clinical / Sports Dietitian-Nutritionist

Protein is the main building block of all body cells and the most essential nutrient in the human diet. Providing energy (4 kcal / gr of protein) and contributing to the shielding of the immune system (the body’s natural defense), the need for protein intake on a daily basis is scientifically proven. However, this need varies depending on the age and metabolic conditions of each individual.

BW: Body Weight

Should those who exercise consume more protein?

Participation in physical activity / sports increases an individual’s protein needs, as the rate of protein synthesis and catabolism increases. While a well-thought and balanced diet can suffice the protein needs of physically active people, those needs are often not met due to lack of organization, insufficient nutrition support, high training requirements and a busy daily schedule. Thus, in addition to the need of consuming foods rich in protein of high biological value, protein supplementation is an important nutritional step to support athletic performance, accelerate muscle recovery and increase muscle tissue, bones and tendons.

One of the most crucial criteria for selecting a source of complementary protein intake is the coverage of essential amino acids. The increased protein needs of athletes, in combination with the vegetarian or vegan or plant-based diet profile that more and more of them choose lately, due to the positive effect on health and the environment, classify vegan proteins (such as AMINO ANIMO organic proteins) as the ideal choice. The absence of processed and artificial substances is also important, as well as the production process, in order to ensure the best quality and nutritional value.

SOURCES
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Distribute the protein in smaller quantities (0.25gr of protein / kg of body weight) in each meal of the day, at intervals of 3-4 hours.