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Protein fundamentals and muscle reconditioning

Athletes and sports teams may be aware that protein is important for sports and exercise, and they may have questions about muscle growth and their protein requirements ranging from what protein is to how much protein they need each day.

Through this module, GetPRO Professional aims to provide sport nutritionists with the tools and resources to address these questions.

These resources are particularly suitable for use by sports nutrition professionals with recreational or amateur athletes.

Key learnings

The module’s key learnings are:

  • The 3 T’s of protein nutrition (Total, Type and Timing) are key considerations for muscle reconditioning following exercise. 
    • Focus on how much protein you consume on a meal-by-meal rather than daily basis. 
    • Protein from both animal and plant sources can promote muscle reconditioning after exercise. ​
    • As a general rule, timing protein intake within 3 hours of training will help to promote muscle reconditioning during recovery.

Written by Oliver Witard, Senior Lecturer in Exercise Metabolism and Nutrition, Kings College London

Downloadable Resources

Protein for muscle reconditioning - An expert refresher for sports nutritionists 

Review the science that underpins the 3 Ts: Total, type and timing of protein intake to promote muscle reconditioning.

Filename
GetPROProfessional_Protein for muscle reconditioning_ExpertRefresher.pdf
Size
217 KB
Format
application/pdf
Download

Protein fundamentals – Powerpoint Presentation

Download a slide presentation to guide the professional delivery of sports nutrition education to athletes and address the fundamentals of protein nutrition. What are proteins? How much protein should I eat in a day? When should I eat protein?

Filename
GetPRO Professional Protein Fundamentals PPT.pdf
Size
7 MB
Format
application/pdf
Download

3 Rules to improve protein intake in sports – Infographic

Share this visual reminder with athletes or sports teams to help them remember different dietary sources of protein, what the protein requirements are for active adults, and how to balance protein intake before and after exercise.

Filename
Protein Infographic.pdf
Size
888 KB
Format
application/pdf
Download

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Please read the following notice

This information is intended for Health and/or Nutrition Professionals working within the field of sport and performance nutrition, including sports nutritionists, dietitians, sports scientists, coaches, athletic trainers and others who have professional training in nutrition and human physiology.


Disclaimer: This information is intended for Health and/or Nutrition Professionals working within the field of sport and performance nutrition, including sports nutritionists, dietitians, sports scientists, coaches, athletic trainers and others who have professional training in nutrition and human physiology.

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