The American diet seems to be obsessed with protein and making sure we all get enough of it – especially post workout. I have always believed this phenomenon regarding exercise and protein, without asking any questions. But now I have some questions! What exactly is protein and what is its role in our body, particularly its relation to exercise?
Lets get some answers to our questions!
Proteins are large, complex molecules that play many vital roles in the body. They do most of the work in the cells and are required for structure, function and regulation of the body’s tissues and organs. Amino acids, the building blocks of protein, can be synthesized by the body or ingested from food.
There are 20 different amino acids, but our body can only make 11 of them. The nine essential amino acids, which cannot be produced by the body, must be obtained from the diet. A variety of grains, legumes, and vegetables can provide all of the essential amino acids our bodies require.
With the traditional Western diet, the average American consumes about double the protein his or her body needs. Additionally, the main sources of protein consumed tend to be animal products, which are also high in fat and saturated fat.
The Recommended Dietary Allowance (RDA) for protein for the average adult is 0.8 grams per kilogram of body weight. However, many sports nutrition experts have concluded that protein requirements are higher for athletes. The American College of Sports Medicine (ACSM), American Dietetic Association (ADA) and Dieticians of Canada (DC) recommend: Protein for endurance athletes is 1.2 to 1.4 g per kilogram of body weight per day.
High protein foods are very important to keep your muscles from being too sore after your yoga workout. They will also help you build strength and stamina if you prefer a faster, vinyasa style practice.
Additional protein may be needed in order to promote muscle adaptation during recovery from exercise in several ways: