Protein is the center component in building and maintenance of lean muscle mass. How much of the diet you need depends on the nature of workouts you prefer to do. This infographic provides tailored information about the protein diet that you need when you are involved in sports. Categorically, sports are divided into strength or endurance. Sportsmen will require daily protein and supplements to boost your intake. Strength building sports do involve bodybuilding, powerlifting, sprinting, Rugby, and Cross-fit.
Endurance sports are distance running, Tennis, Football, cycling, and Triathlon. People who are involved in strength sports are recommended to have 1.6-2.0 grams protein per kg/ day and those who are involving in endurance sports are recommended to have 1.4-1.6 grams protein per kg/day/.
What Do You Prefer? Animal or Plant Base
You can have proteins that are animal based, plant based, and supplements in order to build and maintain your lean muscle mass. Before sportsman consumes protein from animal based food it is essential that they should know the available protein in food.
If you are consuming animal based food, then for every 100g Sirloin steak = 20 grams, rasher of bacon = 8g, 1 egg = 7g, 100g cheese = 25g, 110g chicken leg = 25g, 100g COD FILLET = 16g, 100g Greek Yoghurt = 10g, 100ml of Milk = 3g. In a plant based protein, 100g lentils = 25g, 100g white rice = 7g, 100g Pasta = 12g, 100g peanuts = 25g, and 100g Quinda = 14g. If your body needs additional proteins then my protein cookie (37.5g), and 25g Impact whey protein contains 21grams can be the best supplement for use.