Nutritional Supplements – Do you really need them and what’s the alternative?

Protein products

Protein supplements are marketed in a variety of formats, including:-

• Protein recovery drinks
• Protein shakes and meal replacement drinks
• Protein powders
• Protein bars

In the vast majority of cases these products are simply based on milk proteins such as whey protein, or soya protein.

Many athletes and sportspeople believe that they need to turn to protein supplements to meet the additional requirements for training.

However there is no scientific evidence to support the idea that protein or amino acids in supplements are more effective for athletes than ordinary food. In fact adequate amounts of protein can be readily obtained from a number of everyday foods for a fraction of the cost.

How much protein should rugby players eat?

Research recommends that strength and power athletes should consume between 1.2-1.7gms of protein per Kg body mass per day.

Guidelines on the upper safe intake level recommend that protein intakes should not exceed 2.0gms per Kg body mass for any length of time.

Protein consumed over and above this amount cannot be utilised for protein synthesis, and would either be converted to glucose for fuel, when carbohydrate reserves are low or stored as fat.

Protein Requirements

For example a player weighing 70Kg would require between 84-120gms of protein, and should not exceed the upper safe intake level of 140gms per day.

Is it possible to achieve this from food alone?

Yes, in the vast majority of cases players should be able to consume adequate protein from foods and drinks without the need for expensive supplements as our example menu illustrates.

Example Menu Plan for a 70Kg player requiring 84 – 120gms of protein (maximum of 140gms protein)

Breakfast             Cereal and skimmed milk or                  20gms protein

                             2 pancakes with fruit and yoghurt                 

Lunch                    Beans on 2 slices toast                         28gms protein Fresh Fruit                            

Post-training         1 Pint low fat milk (can flavour

with milkshake powder)                        18gms protein

or

Flavoured milk drink e.g. Frijj                                                                                                            

Evening Meal         Large chicken breast 150gms              48gms protein

                             Fresh vegetables

Boiled rice (330gms cooked weight)             7gms protein

                                    Low fat fruit flavoured yoghurt            8gms protein

                             (200gm pot)

Total                                                            129gms

This provides a protein intake of 1.8gms per Kg body mass. Protein supplements would therefore be surplus to requirements.

What’s the alternative to protein shakes and recovery drinks?

Protein energy drinks or meal replacements can be a useful source of nutrition in the following situations

¨      1-2 hours before training or matches instead of food

¨      Within the first hour after training, in particular if there is a delay before eating a meal.

¨      Within the first hour after a match.

¨     Sachets of meal replacements can be a useful source of nutrition when travelling, (just in case you don’t like the food)

Ideas for Protein Energy Drinks

Values are per serving

Protein Tip

Did you know that skimmed milk powder is a great source of the high biological value milk proteins casein and whey? It costs around £1.00 for a 200gm tub and can be mixed with cereals, porridge, shakes, yoghurt, sauces and fresh milk to increase the protein content of your foods.

If your protein intake is lower than recommended, why not make your own home-made protein energy shake.

Homemade Protein Energy Shake

An amazing 35gms protein and 99gms carbohydrate energy for just 81 pence!

It also contains less than 1% fat when made with fully skimmed milk.

¨       Mix the dried skimmed milk powder into a smooth paste with 100mls of the milk

¨       Put all the ingredients into a hand blender and blend until frothy.

 Alternative Suggestions

¨       Add a banana and some honey

¨       Add fresh fruit such as strawberries, or frozen berry fruits

¨      Add natural yoghurt for a thicker shake

Protein Energy Shake: Nutritional Information