Final answer:
The appropriate amount of protein in an athlete's diet aids in recovery, muscle building, and immune system strengthening. Athletes are recommended to consume 1.2 to 2.0 g/kg/day of protein, with a balanced diet being sufficient for most nutritional needs, including essential fatty acids and micronutrients.
Step-by-step explanation:
But consuming the appropriate amount of protein in your diet helps you recover from exercise, build muscle, and strengthen your immune system. Dietary protein is necessary to support metabolic reactions for generating ATP and to aid muscles in maintenance, growth, and repair. Studies indicate no consensus on the benefit of protein supplements for exercise, emphasizing instead the importance of a balanced diet rich in protein. High protein foods such as meats, dairy, and eggs contain all of the essential amino acids that most efficiently meet the body's needs. Vegetarian athletes may require higher protein intake due to the lower digestibility and different amino acid patterns in plant-based proteins.
It's important for athletes to consume 1.2 to 2.0 g/kg/day of proteins depending on their training. Also, fat is crucial for energy, essential fatty acids, and absorption of fat-soluble vitamins, with intakes below 20% of energy reducing these nutrients. While micronutrients like iron, calcium, vitamin D, and antioxidants are important, most athletes will meet these needs with a balanced diet that meets their increased energy requirements.