The structural building blocks of our body

Beyond aiding recovery, proteins are crucial because they are the structural building blocks of our body (muscles, bones, immune system, etc.), essential for maintaining and gaining muscle mass (in combination with physical exercise, especially resistance training), and controlling satiety. Additionally, protein-rich foods are often a valuable source of various micronutrients.

Unlike carbohydrates, protein intake is not strictly time-dependent (the main goal is to meet daily needs), but for athletes, it is practical to distribute protein intake throughout the day in all main meals ("breakfast, lunch, and dinner") and snacks if needed. Since proteins are vital for ensuring optimal recovery by promoting the "repair" of muscle damage caused by activity, it is worth considering including them in a post-training recovery meal, especially if you do not plan to have a meal soon after training.

We have broadly introduced the essence of proteins. To better understand the basics, let's take a step back and see what proteins actually are. Proteins are organic compounds made up of amino acids. Amino acids can be envisioned as pieces of a puzzle, designed to fit into a specific place within the protein puzzle. There are 20 different amino acids that our body can use for various processes. Of these amino acids, 9 are essential, meaning our body cannot produce them on its own, and we must obtain them through food.

Image: The image above shows amino acids as puzzle pieces in the protein puzzle. Essential amino acids (left) can only be obtained through food, while non-essential amino acids (right) can be synthesized by the body. Our task is to ensure that the body always has enough puzzle pieces (amino acids) available to assemble the protein puzzle.

How Do We Know If a Food Is a Quality Protein Source?

Animal-based foods generally contain sufficient amounts of all 9 essential amino acids, meaning the body can efficiently use them for protein synthesis. We need to be more cautious when creating meals that include only plant-based protein sources. While most individual plant sources also contain all 9 amino acids, their content is usually lower compared to animal sources. This issue can be addressed by combining different plant-based protein sources (e.g., legumes with grains or seeds/nuts). This way, we can provide the body with adequate amounts of all 9 essential amino acids for protein synthesis, even without animal-based protein sources in the meal.

Below, we list animal and plant-based protein sources in the diet. Each table shows protein sources separated by their lower or higher fat content, which is useful for understanding meal composition.

Low-Fat Protein Sources | High-Fat Protein Sources

Lean cuts of meat (e.g., poultry, beef, pork)
Certain meat products (e.g., cooked ham, chicken breast, lean ham)
Marine and freshwater fish (e.g., sea bass, bream, trout, hake)
Seafood
Low-fat or non-fat dairy products (e.g., low-fat cottage cheese, curd cheese, skyr, protein pudding)
Protein powders ("whey")
"Light" semi-hard cheeses Although still higher in fat compared to other sources listed above | - Fatty cuts of meat and meat products
Fatty fish (e.g., salmon, mackerel, sardines)
Full-fat dairy products, cheeses
Eggs
Table: Quality animal protein sources.

Low-Fat Protein Sources | High-Fat Protein Sources

•   Soy and some soy products (e.g., tofu, soy chunks, soy milk, etc.)
•   Legumes (e.g., peas, lentils, chickpeas, beans, etc.)
•   Wheat and some of its products (e.g., seitan, bulgur)
•   Grains (e.g., corn, barley, rye, oats, rice, buckwheat) | - Some soy products (e.g., edamame, soy patties/steaks, etc.)
•   Seeds (e.g., pumpkin, flax, sunflower, chia, sesame)
•   Nuts (e.g., hazelnuts, pistachios, almonds, walnuts, peanuts)

Why Is It Logical to Categorize Protein Sources by Fat Content?

Certain protein foods also contain a higher proportion of fats. Therefore, when the goal is weight loss, it is advisable to primarily consume protein foods with lower fat content. Additionally, for the needs of strenuous training and competitions, it is beneficial to have a lower intake of fats and dietary fibers, so we prefer these foods in the last meal(s) before a demanding activity. High fat intake can slow down carbohydrate absorption, increase the risk of digestive issues, and hinder consuming enough food due to the space occupied by carbohydrates.

How to Complete Your Plate?

With a comprehensive understanding of the importance of proteins in an athlete's diet, we can complete our main meal from the previous article. We will again divide it into a GREEN meal for a hard training session or competition and a RED meal for a light training session or rest day.

PORTION OF CARBOHYDRATES AND PROTEINS IN THE MAIN MEAL ON A REST DAY OR LIGHT TRAINING DAY

Image: The RED meal consists of a moderate intake of (whole grain) carbohydrates (at least ¼ to about half of the plate as a side dish) and an added source of quality proteins (fat content depends on the individual's goal), which we want to have around or at least ¼ of the plate.

PORTION OF CARBOHYDRATES AND PROTEINS IN THE MAIN MEAL ON A HARD TRAINING DAY OR COMPETITION DAY

Image: The GREEN meal includes a higher intake of carbohydrates (at least half the plate as a side dish, up to the entire plate as a side dish), a source of fructose, and an added source of quality proteins (with lower fat content – especially in the last meal(s) before a hard training session/competition).