Athletes spend millions of dollars per year in protein powders, protein bars, protein shakes and many types of amino acid supplements
All believe they need tremendous amounts of proteins for use as fuel for exercise and to help build muscle protein. Manufacturers of these supplements claim that protein only “high quality” can provide optimal growth of the musculature, or only the amino acids are absorbed quickly into the blood to stimulate the building up of proteins in muscles.
As is common in the dietary supplement industry, “there is a kernel of truth, and a ton of lies” in these claims.
Here are some points on the protein requirements and complementarity:
Most of the fuels used to provide power in sports are carbohydrates and lipids, proteins normally contribute about 2% of the energy required, and the maximum contribution of proteins to provide energy in sports is less than one 10%.
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