Search
Close this search box.

Meeting Sports Protein Requirements through Nutrition

Last Updated on 9 June 2024 by Brisbane Livewell Clinic

Protein is a key macronutrient, well known particularly in the sports nutrition world. But what is it? Protein is made from building blocks amino acids, and is an integral part of increase and growth of muscle cells as well as the maintenance of muscle. Protein is consumed within the diet and digested in the gastrointestinal tract to be used for a variety of processes within the body. Within sports nutrition and athlete’s aiming to increase lean muscle mass or improve strength training outcomes ensuring adequate protein without overdoing it is essential for optimising results.

How much protein do I need?

Needs Protein Sports Nutrition. Brisbane Livewell Clinic.

Amongst recent data, most reliably a 2018 study suggests that when combined with resistance exercise daily protein intake should sit around 1.6kg per kilogram of bodyweight per day with the upper limit to the protein intake sitting at 2.2kg of protein and not exceeding these recommendations when lean muscle mass is the goal. This protein intake is recommended to be spaced 3-5 hours apart to optimise MPS rates across the day, (2) as extended periods of positive protein balance maintained throughout the day creates a environment where the muscle fibre creates more contractile protein mass and thus leading to increases the fibre size. (3) Further to this if any goals of weight loss are at the forefront of your mind alongside gaining muscle, the promotion of lean body mass retention requires a higher intake of 2.3-3.1kg of protein per kilogram of weight per day.

Yes, you can overdo it!

Medically, adverse effects that can occur due to overuse of protein for long-term periods within the diet can include: renal function disorders, increased cancer risk, progression of coronary eatery disease and impaired liver function. A 2016 review found no detrimental effects of a high protein intake over a 12 month study with the upper intake being 3.32g of protein per kilogram of bodyweight, anything over this recommendation is considered too high and can have detrimental effects to health and training outcomes (1). Research has observed higher protein doses of 40g of protein per meal resulted in poorer stimulation of muscle protein synthesis (MPS) which is responsible for muscle growt both at rest and post-resistance exercise, showing no biochemical states where the body is more accepting of excessive protein intake.

Should you use a Protein Powder?

Sports Nutrition and your ideal Protein Requirements. Brisbane Livewell Clinic.

Protein powders are everywhere, and they can absolutely support those who are struggling to reach protein targets in amongst work/life balance or when you are time poor. The type of protein powder is a big debate on which is best, this can come down to ethical choices, what sits best in terms of digestion and what your long-term goals actually are as to if you choose a plant-based of whey based protein powder. It has been noted that vegetal sources of protein are not as effective on stimulating MPS as animal sources due to the less comprehensive profile of amino acids and less digestibility. A comparative study of whey protein showed whey protein as the only protein type within the study to sustain higher rates of MPS after exercise, showing that if muscle mass gain is your primary goal then post workout this would be the ideal source.
Protein Powder types available:

  • Whey Protein
  • Collagen Protein
  • Rice Protein
  • Pea Protein
  • Egg White Protein
  • Nut Based Protein

Recommendations to Optimise Protein Intake for Sports Nutrition

Optimise Protein Intake for Sports Nutrition. Brisbane Livewell Clinic.

The ideal spacing out of protein intake across the day to every 3 hours would roughly place 6 small meals per containing 25g of protein. Additionally pre-sleep protein ingestion has been suggested to offset the decline of muscle protein synthesis that occurs during a fasting period as happens while sleeping.

An example meal plan of what 150g of animal-based protein intake can look like spread evenly across the day:

Time Meal Food Source Protein Content (g)
6am Breakfast 3 Eggs + 1/4 cup cheese + Spinach and Mushrooms + 2 slices of Sourdough Bread 26g
9am Post-Training Snack 31g of Whey Protein mixed in water 24g
12pm Lunch 80g Chicken Breast + 40g Pine Nuts + Roasted Pumpkin + 1/2 cup Cooked Basmati Rice 25g
3pm Snack 95g Tin of Tuna + 30g Red Kidney Beans on 3 Rice Cakes 25g
6pm Dinner 150g Wild Caught Salmon + Couscous + Broccoli + Seasoning 35g
8pm* Snack 1/2 cup Cottage Cheese and Berries 15g
Last snack to be ingested 1-3 hours prior to sleep. Total = 150g

As it stands with the information available in 2023 a protein intake sitting between 2.3-3.1kg of animal based protein per kilogram of weight remains the gold standard for optimising muscle growth and strength gains when timed correctly. Our naturopaths and nutritionists at Brisbane Livewell Clinic can hep to support your protein intake alongside your sport and training goals to help you reach them faster while supported with adequate and tailored nutrition. They can provide individualised meal plans and work out your personal tailored goals of protein, carbohydrate and fat intake where required.


We have these Wellness Blogs that may interest you. Click HERE or HERE or HERE 

Your Practitioner may recommend THIS supplement.

You may enjoy THIS Wellness Recipe

Nurturing Wellness, Empowering You!

Get in Touch With Us

Check out our Socials!

Brisbane Livewell Clinic. Dietician Brisbane

About Brisbane Livewell Clinic

  • Brisbane’s most-established Health, Natural Therapies, Naturopath & Wellness Clinic
  • Clinics located in Wavell Heights and Cannon Hill
  • Multiple skilled and experienced practitioners

Buy a Gift Voucher

Visit our Wavell Heights Clinic

Visit our Cannon Hill Clinic

Your Feedback Matters

We value your feedback. Share your thoughts and questions at [email protected].

Disclaimer

The information provided on this website is for educational purposes only and is not intended as medical advice. Consult a healthcare provider before making any health decisions. Our therapies complement, not replace, medical treatment; discuss any proposed treatment or therapy with your GP before commencing. Please read our complete Disclaimer for more information.

Brisbane's Top Health, Natural Therapies, Naturopath and Wellness Centre

Brisbane Livewell Clinic, located in Wavell Heights and Cannon Hill, is Brisbane’s top health, natural therapies, and wellness clinic. Founded in 1979, it is the longest-running wellness centre in Brisbane.

Our Practitioners

Our Clinics are home to a team of experienced Allied Health and Natural Therapy practitioners. Each practitioner is highly skilled, qualified, and a member of their respective professional associations. They bring expertise and compassion to their work, believing everyone deserves a life free of pain, anxiety, and ill health.

Our Approach

We blend traditional medicine with the latest healthcare advancements to create personalised and comprehensive treatment plans. Our holistic and integrative approach addresses root causes rather than just symptoms, ensuring you achieve your health and wellness goals.

Our Services

Whether you’re seeking relief from chronic pain, improving dietary habits, needing physical rehabilitation, or searching for mental and emotional support, we offer a wide range of services:

Locations We Service

At Brisbane Livewell Clinic, we serve the following locations and are a part of the local community in:

About the Author

This article is a collaborative effort crafted with input from Brisbane Livewell Clinic practitioners. Our team, leaders in their fields, ensures the information is accurate, up-to-date, and reflects our commitment to a holistic and evidence-based approach to health and wellness.

Content Policy

Our content is produced following strict editorial guidelines for accuracy, relevance, and integrity. Each article undergoes a comprehensive review process, including fact-checking and verification against reputable sources such as peer-reviewed journals and government publications.

Commitment to Updated Information

We regularly revisit our articles to ensure they reflect the latest developments in the field.