Power play: protein's role as a team player. (Side Lines).

Melinda M. Manore PhD, RD, FACSM Professor and Chair, Dept. of Nutrition and Food Management, Oregon State University

Eating the right foods is essential to athletic performance. Most people know that food provides athletes with the energy and nutrients required to reach their peak performance, but the variety of supplements, fad diets and misinformation out there can be misleading.

Protein has been a particularly hot topic lately, because of its role in building and maintaining muscle tissue. Among the topics up for debate: How much protein is required to build healthy muscles in high school athletes? Which foods help athletes meet protein requirements? What's the best nutrition game plan for building a strong, healthy body?

Before plunging into the protein plan, make sure your athletes understand the importance of carbohydrates in getting adequate energy to fuel their bodies. During exercise the muscles use carbohydrate as their primary energy source - not protein. Thus it is important that athletes, including athletes in explosive sports, eat adequate carbohydrate before, during and after exercise. Protein, while vital to a healthy diet, will not bring them to victory on its own.

Athletes build muscle through the combination of exercise and a diet adequate in calories and protein. But how much protein do growing athletes--like those at the high school level--need to support their training?

In general, athletes, regardless of their sport, should consume 0.55-.80 grams of protein per pound of body weight. This means that an athlete who eats 3000 calories per day and weighs 180 pounds would need about 100-140 grams per day.

This may sound like a lot of protein, but it's not difficult for most high school players to eat enough protein in their typical diet to meet the requirements. Just make sure they pack in the right foods--lean beef, poultry, low-fat dairy and peanut butter are all protein rich--and balance them with fruits, vegetables and whole grains (see table). With the help of a balanced diet, most athletes do not need to go on a special protein diet or consume protein supplements.

Keep in mind that food is fuel and athletes should not come into a practice or game without having had enough food to support their exercise. To keep your players properly fueled and meeting their protein needs, remind them to EAT:

Eat breakfast. It's the best way to start the day well fueled. Include foods that contain protein such as low-fat milk, yogurt or an egg.

Add protein and carbohydrate to post-exercise meals. Some energy bars provide carbohydrate to replenish the muscle glycogen stores and protein to help build and repair muscles.

Toss the supplements. Encourage your athletes to get protein from foods instead of supplements. This helps ensure their diet is balanced in nutrients they need.

Remind your players that eating well and staying well hydrated is a winner every time.

Table 1

Protein Content of Commonly Consumed Foods

FOOD                               SERVING SIZE  PROTEIN (G)

Ground beef, lean baked (16% fat)     3.5 oz        24.3
Chicken breast broiled no skin        3.0 oz        25.3
Milk (all types)                     8 fl oz         8.0
Egg                                  1 large         6.5
Whole wheat bread                    1 slice         2.7
* Gatorade Energy Bar                 1 bar         6-8g

Values from Food Processor 7.8, ESHA Research, Salem, OR.

* Value from manufacturer's nutritional information.