Protein Sources for Athletes: Options to Consider

Protein is important for athletes to build muscle mass and support recovery. Eating a range of protein sources helps you get the most from your training. Here are protein sources that athletes commonly choose. The amounts given are approximate and vary by product and preparation:

1. Animal Protein Sources

Animal proteins have high bioavailability and contain all the amino acids needed for muscle development.

Chicken and Turkey

• Low in fat and rich in protein
• About 25 to 30 grams of protein per 100 grams
• A popular choice for people building muscle

Red Meat (Beef, Lamb)

• A rich source of protein and iron
• About 25 to 27 grams of protein per 100 grams
• Contains creatine, which is linked to strength

Fish and Seafood

• Provides omega-3 fatty acids
• Fish such as salmon, tuna and sea bass are high in protein
• About 20 to 25 grams of protein per 100 grams

Eggs

• A protein source with very high bioavailability
• About 6 to 7 grams of protein in 1 large egg
• Rich in choline and healthy fats

Milk and Dairy Products

• Cheese, yoghurt and kefir contain protein and calcium
• Lor cheese (a Turkish fresh curd cheese, similar to cottage cheese) is particularly high in protein, with about 20 to 25 grams per 100 grams
• A source of whey and casein protein

2. Plant Protein Sources

Plant proteins are good alternatives, especially for vegan and vegetarian athletes. Here are some plant protein sources:

Pulses (Lentils, Chickpeas, Beans)

• High in fibre and protein
• About 15 to 20 grams of protein per 100 grams (dry weight)
• Also a good source of carbohydrate

Quinoa

• One of the few plant foods that contains all the essential amino acids
• About 8 to 10 grams of protein per 100 grams (dry weight)
• Gluten-free and easy to digest

Tofu and Tempeh

• Soya-based protein sources
• About 10 to 20 grams of protein per 100 grams
• Contain essential amino acids

Nuts and Seeds

• Almonds, walnuts, pumpkin seeds, chia seeds and flaxseeds are good sources of protein
• Contain healthy fats and fibre
• About 15 to 25 grams of protein per 100 grams

3. Protein Supplements

In some cases, athletes use supplements to top up their protein intake. They are not essential, so speak to your dietitian or doctor first. The main types of protein powder are:

Whey Protein

• One of the more quickly digested proteins
• Often used after exercise
• About 20 to 30 grams of protein per scoop

Casein Protein

• Digested slowly, so some people take it in the evening
• About 20 to 25 grams of protein per scoop

Plant Protein Powders

• Made from pea, rice and soya proteins
• A good alternative for vegan athletes
• About 15 to 25 grams of protein per scoop

Protein matters for athletes' muscle development and recovery. By eating animal and plant protein sources in a balanced way, you can support your training. Choosing the protein sources that suit your goals and dietary preferences is a sensible approach, and results vary from person to person.

This article is for general information only; please consult your doctor and dietitian about your own situation.