You know that the presence of proteins in the sports diet is essential. After all, they are responsible for muscle growth and for the ability to repair muscle after a great effort. But do you know the importance of proteins and carbohydrates? amino acids on the runner's diet?

Well, keep reading, because in this article you will find clues on how and when to consume these elements of great importance for your sports performance.

Varied proteins, differentiated values

Although we talk about proteins as a basic nutrient, the reality is that depending on where they come from, we will find important differences. Indeed, not all proteins are the same. So, when preparing a diet, we must consider what type of proteins we choose to obtain all the nutrients we need.

But let's see why this happens.

The explanation is that proteins are biological macromolecules that are composed of chains of amino acidsAnd there are many different types of amino acids (up to twenty). These are generally classified as essential and non-essential.

• Amino acids essential They are those that the human body cannot synthesize or synthesizes in small quantities and that is why must be obtained from the dietThis is why we must be very careful to ensure that our diet contains enough of them. These 9 essential amino acids are technically called by the following names: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan (we already told you about their importance) here) and valine.
• Amino acids non-essential They are those that the human body can synthesize using other amino acids or precursor molecules as a starting point. Well, we can get them even if we don't incorporate them into our diet. Although science also tells us that it can be very good to add them to our dishes at special vital moments such as the period of growth, periods of high physical or intellectual demand and in case of illness.

Obviously, you need to be very careful about the amount of essential amino acids you consume. How much should it be? Like all rules in nutrition, this depends on several factors, such as age, sex, height, weight, level of physical activity and the specific sporting goal you want to achieve.

Are you eating the amount of protein you need?

Science, in general, recommends consuming at least 0.8 grams of protein per kilogram of body weight per day to maintain muscle function and promote recovery after exercise. However, people who exercise regularly and are looking to increase their muscle mass may need to consume more protein and therefore more essential amino acids.

However, not all amino acids are equally important when it comes to achieving good sports performance. That is why we are going to discuss the most important ones for physical performance and muscle recovery. As you will see, these are both essential and non-essential amino acids. These are:

• The branched chain amino acids recover muscle. We are talking about leucine, isoleucine and valine. These amino acids are known for their ability to stimulate muscle protein synthesis, which helps improve muscle recovery and prevent fatigue during prolonged exercise.
• The glutamine supports immune function. This is one of the most abundant amino acids in the human body (followed by taurine) and is important for immune function and muscle repair and recovery. Glutamine may also help reduce muscle soreness after intense exercise.
• The arginine oxygenates your muscles. This is an amino acid that is a precursor to nitric oxide, which is the substance responsible for dilating blood vessels and thus improving circulation. For this reason, arginine is often used as a sports supplement to improve blood flow and the supply of nutrients and oxygen to the muscles.
• Carnitine delivers fuel to your cells. Carnitine is the amino acid responsible for transporting fatty acids to the mitochondria. The mitochondria is the region of the cells where these fatty acids are burned as fuel to produce energy. Carnitine also helps reduce muscle fatigue during prolonged exercise.

• Creatine helps you produce energy. We already talked to you in This article about its benefits. We are talking about a natural compound found in muscles that is important for producing energy during high-intensity exercise.

Look for a good combination of proteins with a varied diet

After all this, you will understand that in order for your body to have an adequate combination of amino acids, it is best to include all types of proteins in your diet. We recommend that you incorporate them from natural foods because, although you can occasionally use supplements, it is more advisable that you follow a varied diet.

Shall we review the most important sources of protein? Let's get to it!

• The meat —including beef, pork, lamb and poultry—is rich in essential amino acids. In fact, it contains all essential amino acids in adequate amounts.
• The fish —and we highlight the fattiest ones such as salmon, trout, tuna and mackerel— are also foods rich in essential amino acids and, therefore, a complete source of protein.
• The eggs They also have all the essential amino acids. Important note: Egg white is particularly high in amino acids.
• Soybeans and products derived from it such as tofu and tempeh (which is made from fermented soybeans), are a good source of complete protein since they contain all the essential amino acids.
• Dairy products (milk, cheese and yogurt) are also a good source of protein and contain many amino acids.
• Legumes —whether peas, beans, lentils, broad beans, chickpeas and the rest of the legumes traditionally used in Mediterranean cuisine— are an excellent source of protein. It is important to note that they contain many essential amino acids, but they are not a complete source of protein, so it is important to combine them with other foods to create complete dishes. We are talking about adding cereals (is there anything more classic than lentils with rice?), nuts (perfect in legume salads), green leafy vegetables or even dairy products.
• Nuts They are another very interesting source of vegetable protein. Depending on the fruit we choose, the quantity and quality of its protein can vary, but in general, they are an excellent source of essential amino acids.

As you can see, proteins are key in the diet of a runner like you. Do you now understand the need for a diet that includes proteins from a variety of sources to achieve good performance?Here is an article about the advantages of combining animal and vegetable protein).

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