acids used to build proteins, and these nine must come from the diet. The easiest way to get these amino acids is from protein, since milk, eggs, chicken, beef, and fish supply all nine essential amino acids in the right amounts. Vegetable sources such as rice, wheat, lentils or other beans are all low in one or more of the essential amino acids, but as long as a variety of plants sources are eaten, there will be no problem in getting complete proteins, according to Applegate.
Protein requirements for athletes: As early as 1984, Lemon, Yarasheski and Dolny wrote that, although it is generally believed that carbohydrates and fats are the only sources of energy during physical activity, recent experiments had suggested that there are also significant alterations in protein metabolism during exercise. Depending on several factors, including duration and type of exercise, as well as prior diet, training, environment, and even gender or age, these changes may be quite large.
Generally, exercise promotes a decrease in protein synthesis unless the duration is prolon
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