What to do with all that leftover turkey... how about make a sandwich?! We concentrated on fat and carbs in last week's nutrition post, so on to protein. The amino acids in protein helps rebuild muscle tissue, fight off infection, and acts as a steady-release energy source. If you don't take in enough protein, your body will simply "borrow" it from your muscles, which detracts from all the hard work you've done during training. However, because they get digested slowly, foods that have a high protein content are not good pre-race options (they can cause cramping and "GI distress").
So, what should you eat to make sure you're getting enough? Meat is the most obvious answer (lean cuts are better than Big Macs), but dairy products (again, low-fat is better) and some plants are also good options. However, most of the "non-animal" options are "incomplete" (they lack key amino acids), although they can be combined with other foods to make them "complete" (like adding rice to beans). This can also increase the glycemic index of whatever you're eating, making you feel fuller for longer and suppressing large oscillations in blood sugar. In addition to completeness, proteins are absorbed at different rates. For example, whey is absorbed quickly whereas casein is absorbed slowly (both proteins are found in milk, making it the ideal recovery drink). Energy bars usually try to combine different types of protein in order to reap the benefits of each. However, "non-synthetic" protein sources are best, and also contain other valuable nutrients (such as vitamin B12, zinc, and iron).
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