Between ads for protein supplements and the false rumors about carbs being fattening, many soccer players and their parents wrongly believe protein should be the foundation of their high protein diet.
While you do need adequate protein, it should be an accompaniment to the carb-based meals that fuel your muscles. Smaller amounts of protein—about 10% to 15% of your calories—can adequately build and repair muscles, make red blood cells, enzymes and hormones, and allow hair and fingernails to grow.high protein diet translates into a small-to- medium portion of protein at each meal.
How Much Protein is Enough?
For a serious soccer player, an adequate and safe protein intake is about 0.5 to 0.8 grams per pound of body weight (1.2 to 1.7 g/kg). This means:
•A 120-pound (55 kg) female soccer player needs approximately 60 to 95 grams of protein per day.
•A 160-pound (73 kg) male player needs about 80 to 130 grams of protein.
The sidebar below “How to Balance Your Protein Intake” can help you calculate your protein needs and compare your needs to what you actually consume. This protein recommendation is based on the assumptions:
•You are eating plenty of calories. (Your protein needs increase if you are dieting. That’s because some protein gets burned for fuel rather than gets used to build or protect muscles.)
•Your muscles are well fueled with carbohydrates high protein diet plan. (You’ll burn more protein for fuel if your muscles become glycogen depleted.)
Although avid soccer players need more protein than do sedentary people, this higher requirement generally does not translate into larger portions. Most people (including soccer players) typically consume more than the recommended protein intakeand don't have a high protein diet.
Protein Powders, Shakes and Bars
Soccer players commonly ask Nancy when they should drink a protein shake, and how many protein bars are okay to eat in a day. She then asks them what makes them think they need additional protein. Most hungry players get more than enough protein through standard foods. Carb deficiency is far more common than protein deficiency! Supplements are not only costly and needless, but also displace bananas, whole grain bagels and other sources of carbs that fuel the muscles.
When you are on the run and grabbing meals, a protein shake or protein bar can be a convenient way to get hassle-free, low-fat protein. But because those are engineered foods, they may lack the wholesome goodness and yet-to-be identified compounds that Nature puts in all natural sources of protein. Most protein bars include protein from whey or casein (milk is about 20% whey, 80% casein), soy and/or egg—all of which are excellent sources of amino acids. Some small bars are handy snacks; others are hefty enough to be a meal replacement. They fall into the category of “convenient” but not “necessary.”
eating high meat
Vegetarian Soccer Players
Some health-conscious soccer players have reduced their meat (and saturated fat) intake, with hopes of reducing their risk of heart disease, or for other health or philosophical reasons.high protein low carb diet While this can be a good idea, some of these non- meat eaters fail to add any plant proteins to their daily meals.high protein diet They live on cereal, bagels, pasta, fruit, and vegetables—and they end up with a protein- def icient diet.
While a plant-based diet is good for the environment (factory farming leaves a big carbon footprint), make sure you are addressing your overall protein needs. You need to consume a generous serving of a protein- containing plant food (soy milk, peanut butter, hummus, etc.) at each meal.effects of high protein diet Otherwise, your per- formance will suffer from the results of a protein imbalance: chronic fatigue, anemia, lack of improvement, muscle wasting, and an overall run-down feeling.
Quick and Easy Meatless Meals
Here a few ideas to help you with a meat-free diet that has adequate protein.
Cold cereal (preferably iron-enriched, as noted on the label):
Top with (soy) milk or yogurt and sprinkled with a few nuts.
Oatmeal, oat bran, and other hot cereals:
Add peanut butter, almonds or other nuts, and/or powdered milk.
Top with low-fat cheese, cottage cheese, or peanut or other nut butters. You can even fortify your nut butters by mixing in powdered skim milk, which does not change the taste.
Assorted nuts : Almond butter on rice cakes or crackers
Yogurt (Note: Frozen yogurt has only 4 grams of protein per cup, as compared to 8 grams of protein in regular yogurt.)
Lunch and Dinner:
Salads: Add tofu, chick peas (garbanzos), black beans, three- bean salad, kidney beans,high protein diet cottage or ricotta cheese, sunflower seeds, chopped nuts.
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