Does Protein Make You Faster? What Soccer Players Actually Need to Know

Does eating protein make soccer players faster and more explosive? The honest answer is more nuanced than most sports nutrition content suggests and understanding it helps athletes get more out of every training session.

Protein is not a direct fuel source for explosive or sprint performance as carbohydrates fill that role. What protein does is support the actual adaptations that result from speed and power training by repairing muscle tissue, facilitating physiological restructuring, and improving the body's capacity to produce force over time. Without adequate protein intake, athletes can complete the training but fail to fully capture the adaptation. Research indicates that muscle protein synthesis remains elevated for up to 48 hours following high-intensity exercise, which means protein distribution across multiple meals throughout the day to ensure hitting their total daily needs and not just the post-training window can significantly impacts the total adaptive response.

Jay Short, MS, RD, CSSD is a Registered Dietitian and Board Certified Specialist in Sports Dietetics working with US Soccer, the Columbus Blue Jackets (NHL), and competitive athletes nationwide. risenutritioncoach.com

Видео Does Protein Make You Faster? What Soccer Players Actually Need to Know канала Jay Short | High-Performance Sports Dietitian