The Importance of Protein For Performance

At Gary Roberts Performance, nutrition is a huge part of the work we do with our athletes. Whether they’re just starting out, performing at elite levels, or training with us later in life for health and longevity reasons, nutrition plays a foundational role in optimizing health, recovery, and overall performance. One of the first areas we look at with any athlete is their protein intake.

Protein is essential for building and repairing muscle tissue, supporting immune function, and ensuring proper hormonal balance. However, a common issue we see, across all of our client populations is that they often under-eat when it comes to protein. Here, we’ll outline the importance of protein for athletes, some daily targets, and easy portion sizes to help you meet your protein goals.

Why Protein is Essential for Athletes

When you train, your muscles experience small tears that need to be repaired. Protein provides the building blocks (amino acids) to rebuild these muscles, helping them grow stronger. It also supports recovery, which allows athletes to train harder and more frequently without risking injury. Protein is not only for muscle—it plays a role in many bodily functions that contribute to an athlete’s performance, including metabolism and immune health.

Daily Protein Targets

So, how much protein do you need? We recommend aiming for 1 gram of protein per pound of body weight. Here’s an easy way to look at it:

• If you weigh 170 lbs, aim for 170 grams of protein per day.
• If you want to gain weight and reach 190 lbs, target 190 grams of protein daily.

This goal is achievable with consistent, balanced meals. Remember, eating for your target weight can help you reach and maintain the physique and performance levels you desire.

Protein Portion Sizes

Understanding portion sizes can make hitting your protein target easier. Here’s a quick portion guide:

• 4 oz (112 g) of meat roughly equals the size of your palm or a deck of card.

This makes portion control simple, especially if you’re eating on the go or without access to a food scale. A portion like this provides around 25-30 grams of protein, depending on the type of meat.

High-Quality Protein Sources

Not all protein sources are created equal. Here are some examples of high-quality protein options with their caloric and macronutrient profiles:

• Salmon:
  • 206 kcal
  • 39g protein
  • 0g carbs
  • 9g fat
• Eggs:
  • 176 kcal (for about 3 large eggs)
  • 14g protein
  • 2g carbs
  • 12g fat
• Chicken Breast:
  • 196 kcal
  • 35g protein
  • 0g carbs
  • 5g fat
• Sirloin Steak:
  • 283 kcal
  • 30g protein
  • 0g carbs
  • 17g fat

These options not only provide ample protein but also offer healthy fats and other nutrients essential for athletes. Including a variety of protein sources in your diet ensures you’re getting a broad range of nutrients to support your body’s needs.

Tips for Meeting Your Protein Goals

If you’re new to tracking your protein or struggling to meet your daily targets, here are some tips:

1. Plan Ahead: Prep your meals in advance, ensuring each meal includes a good protein source.
2. Snack Smart: Keep protein-rich snacks like Greek yogurt, boiled eggs, or protein bars on hand.
3. Eat Consistently: Spread your protein intake evenly across meals to keep your energy levels stable and support muscle recovery.

Hitting your protein target isn’t just about numbers—it’s about building a habit of fuelling your body for performance. Small adjustments in your daily intake can lead to significant improvements in how you feel and perform on and off the field.

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At Gary Roberts Performance, we’re committed to supporting our athletes in all areas of their journey, and nutrition is a vital piece of the puzzle. if you want to learn more about training with us book a call with one of our coaches!