How do I know if I am taking enough protein?

That depends on the type of training which you are engaged in as well as the distance which you are training for. For sprint distance triathlons, the training tends to be more focused on building up muscle mass, and as such the protein needs tend to be higher than that for the longer distance triathlon events.

Adequate amounts of protein taken at the right timings will enhance muscle recovery and building, while uneven distribution or inadequate amounts or quality of protein will eventually lead to excessive muscle soreness and fatigue.

Protein requirements are measured in grams per kilogram body weight, so typically for muscle building an athlete would need between 1.6-1.7g/kg body weight, while for regular endurance training, the requirement is between 1.2-1.4g/kg body weight. So a 60kg triathlete engaged in sprint distance training that is geared towards muscle building, he or she would need between 96-102g per day. For endurance distance training, the requirement is 72-84 g per day. Just to give a perspective, you can get 20g of protein by taking a palm sized portion of meat/fish/chicken (around 90-100g) or firm tofu (160g), about 100g (10 flat tablespoons) of raw almonds, 3 eggs or two glasses (500ml) of milk or soya milk. You can get protein from grain foods, vegetables and fruits, but the quality and amount of such protein is usually not adequate.

Not only is the total amount of protein consumed per day important, but it is also critical to spread out your protein intake in 20-25g portions every 4 hours until you’ve reached your daily protein requirement. This is because there is a limit to how much protein can reasonably be processed by your body at any one time, and in order to optimise the protein for muscle building or recovery/repair it’s best to have adequate protein at every meal (even breakfast) rather than leaving it all to dinner.

Remember also that it’s not enough just to chug down a serving of whey protein after the gym or training session – your meals after that matter in terms of amount and timing of protein for up to 48 hours after the workout/training.

There is also evidence to show that having protein at bedtime can also enhance muscle recovery and building through the sleeping hours, so remember to have that high protein snack before you hit the sack.

Adequate amounts of protein taken at the right timings will enhance muscle recovery and building, while uneven distribution or inadequate amounts or quality of protein will eventually lead to excessive muscle soreness and fatigue.

Derrick Ong | Eat Right