Protein Power: The Engine Fuel That Builds and Repairs Your Game
You train hard. You sprint until your lungs burn. You hit the gym to build explosive power. But if you’re not fuelling correctly, you're essentially building a house without any bricks.
The secret to translating hard work into actual size, strength, and fast recovery is Protein.
Protein isn't just for bodybuilders; it is absolutely essential for footballers. It’s the engine fuel that does two critical jobs: it builds muscle and it repairs the muscle damage that occurs during every single practice and game. If you miss out on protein, you're slowing down your gains and inviting injury.
The Two Critical Rules of Protein
To use protein effectively, you need to understand two key rules:
1. Timing and Quantity
Your body doesn't build muscle during a workout; it builds muscle after the workout. Ensure you intake a sufficient amount of protein during recovery. It is recommended to eat approximately 1.5-2g of protein/kg of bodyweight, e.g. if you weigh 70kg, you should aim to have 105g to 140g of protein during meals.
The Goal: Consume a protein-rich snack or meal within 30 to 60 minutes after your training session or game. This speeds up recovery, reduces soreness, and accelerates muscle growth.
2. Quality and Consistency (Spreading the Load)
You can't eat a massive steak at dinner and call it good for the day. Your body can only absorb and utilise a certain amount of protein at once.
The Goal: Aim to include a source of quality protein in every main meal and major snack. By spreading your intake throughout the day, you keep your muscles supplied with the steady fuel they need to grow and maintain strength.
Your Go-To Protein Power List
You don't need expensive powders or supplements to hit your protein goals. Focus on these lean, whole-food sources that are easy to grab:
Category: Breakfast/Snack
Example Sources: Eggs, Greek Yogurt, Cottage Cheese, Nuts/Seeds
Why They Work: Quick, versatile, and easy to grab before school or practice.
Category: Lean Meats
Example Sources: Chicken Breast, Turkey, Lean Ground Beef
Why They Work: High protein content with minimal unhealthy fats. Perfect for dinner.
Category: Plant-Based
Example Sources: Beans, Lentils, Tofu, Edamame
Why They Work: Excellent sources for all-day energy and fibre.
Category: Quick Recovery
Example Sources: Tuna Pouches, Milk/Chocolate Milk, Protein Shakes
Why They Work: Ideal for post-session when you need fast fuel.
Make it Your Wellness Goal
Think of protein as your insurance policy to mitigate injury. By making it a goal to include quality protein in every meal and prioritise that post-training snack, you are making a conscious choice to build a more durable, powerful body that recovers faster than the competition.
Stop letting your hard work go to waste. Fuel your engine correctly and watch your strength, power, and speed climb!
Thanks for reading!
Farhan :)
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