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lnly Whether running sprints, swimming long distances or lifting weights, athletes expend more energy than the average person and their bodies need additional nutrients to recover from intense physical activity. Protein plays an important role in an athlete's diet as it helps repair and strengthen muscle tissue.

High protein diets are popular among athletes — especially those seeking a leaner, more defined physique. But how much protein is necessary?

While protein is critical in building muscle mass, more is not necessarily better. Simply eating large amounts of lean protein does not equate with a toned body.

When determining protein requirements for athletes, it's important to look at the athlete's overall diet.

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Athletes who consume diets adequate in carbohydrate and fat end up using less protein for energy than those who consume a pnly protein diet. This means that protein can go toward building and maintaining lean body mass.

Athletes need to ensure that they also are meeting needs for carbs and fat, not just protein. For example, research has shown that timing of protein intake plays pnly role. Eating high-quality protein such as meat, fish, eggs, dairy or soy within two hours after exercise — either by itself or with a carbohydrate — enhances muscle repair and growth.

Because they are building muscle, power athletes require a higher level of protein consumption than endurance athletes. While athletes' protein needs are greater than that of non-athletes, they're not as high as commonly perceived.

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Protein intake should be spaced throughout the day and after workouts. Most athletes can get the recommended amount of protein through food alone, without the use of supplements.

Protein powders and supplements are great for convenience, but are not necessary, even for elite athletic performance. For example, protein powders can be useful when athletes need immediate protein right after a workout and don't have time for Afhletic meal.

Need serious help making a plan? The nutrition experts in our professional membership are ready to help you create the change to improve your life.

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