Nutrition
Why sports nutrition is more than eating enough protein
Short answer
Protein is important, but it does not replace the functions of fats and carbohydrates. A good diet supports both recovery and the energy you need to train.
Carbohydrates provide usable fuel
Carbohydrates provide glucose, an important fuel during intense exercise. Wholegrain products, fruit and pulses also provide fibre and other nutrients. The amount you need varies with the type of training and the load. That carbohydrates are useful does not mean everyone needs lots of sugar or a sports drink. [1]
Fats have their own functions
Dietary fat provides energy and essential fatty acids, and helps the absorption of fat-soluble vitamins. Regularly choose sources of unsaturated fats, such as nuts, vegetable oil and fish. Avoiding fat just to make room for even more protein is not a balanced strategy. [2]
Make it practical
For a meal, think of a protein source, a suitable portion of carbohydrate-rich food, vegetables or fruit, and a source of fat. For example, tofu with rice, vegetables and oil, or yoghurt with oats, fruit and nuts. These are meal ideas, not universal portion prescriptions.
No required macro split
Not everyone needs the same percentages. 'Enough protein' is one part of a plan, not proof that the rest of your diet is sorted.
