Protein is a large nutrient composed of amino acids. Protein plays a role in muscle recovery, how enzymes function, and hormone production. Sports nutrition is all about protein to facilitate adaptation and recovery after exercise.
Endurance athletes require sufficient protein—in general, 1.2–2.0 grams per kilogram of body weight daily—to repair muscle fibers damaged by exercise, keep the immune system functioning well, and facilitate the formation of mitochondria. Complete proteins in meat, dairy products, eggs, and plant combinations (such as rice and beans) contain all of the essential amino acids. Timing of protein intake is also important: consuming 20–30 grams of protein 30–60 minutes after exercise aids in muscle building. Consuming protein mixed with carbohydrates replenishes glycogen and enhances recovery in high-work training programs.
