Why you don't need protein powders
Protein powders aren't a must for athletes. What we do know is athletes need protein in their diet. Protein repairs tissue and cells including muscles. Inadequate amounts lead to muscle wastage and slows recovery. Definitely something we want to avoid. A fun fact - you can get all your protein needs from food. That being said protein powders are convenient, especially when on the road so they have a place in a jockey's diet.
So how much protein do you need?
For jockeys you need about 1.2-1.5g of protein per kilogram of body weight. If you ride at 50kg, then you need between 60-80g of protein per day. This does not mean 80g of meat. It means the actual protein content of the food. So for example 1 egg = 6g of protein. You can refer to the list below to help you count your intake.
Where does protein come from?
Protein sources include meat, chicken, fish, egg, milk, yoghurt, legumes and lentils.
When should I have my protein? Is timing important?
The timing of protein intake is important. If you have finished track work and you are going to train within 8-10 hours you should eat/drink a protein source within 20-mins of jumping off your last horse.
Go to options include:
Whey protein Isolate protein shake + piece of fruit
OR Small flavoured milk
OR Plain yoghurt + fruit
OR Coffee made on milk + fruit/slice of toast with honey
Not training within 8-10hours of each other?
Then aim to have your meal within 2-hours after your last ride. You could still have a shake if you prefer however sitting down to 2 eggs on toast would probably be more satisfying. Ensure to include protein sources at breakfast. If your daily requirements are 60-80g protein, I would aim to for 20g of protein. An example would be 2 eggs, a slice of low fat cheese and a slice of wholemeal bread i.e. Burgen Soy & Linseed. As weight restricted athletes you may find protein powders better to use to meet your requirements without going over your calorie requirements and hence not meeting weight. However it is possible to meet your requirements through food. Everyone is different so mix and match the sources of protein that suit you. The important point is that you get protein in after track work, the gym and the races.
Now when it comes to protein powders we all know it is frustrating when you buy one you hate the taste of. So hence i'm giving you my go to products i've used for several years. You can always email the company or go to a supplement shop and ask for samples to avoid this as well.
My favourite protein products:
International protein's WPI Vanilla is an all time favourite. It mixes incredibly well into protein balls, smoothies and oats (don't cook with oats add protein in afterwards). There isn't a single person whom i've recommended this product to that disliked the taste. To make it into a chocolate flavour I simply add in Barlean's Chocolate Silk Greens. This is purely for taste not a nutritional supplement. Barlean's also taste great in coffee, so if you like a mocha this is the product for you.
Gaspari IntraPro Whey Protein Isolate (WPI) is not only a functional product providing you with protein but the flavour is incredible. Imagine creamy rich milk chocolate that taste like silk. You won't want this product to run out it tastes that delicious.
High Protein Milk by the Complete Dairy. This product is new to Coles and Woolworths. It may or may not be in your fridge section. Just ask a supermarket tenant for help. The benefits of this product is 1 cup gives you 15g of protein. So perfect for post recovery and you are not stuck with a big tub of protein. You can make a homemade smoothie, add it to your coffee or mix with your porridge. It is an easy, accessible option. Usually only $2.50 per litre.
If you have any questions or comments please feel free to leave below or contact me at megan@jockeynutrition.com