Discuss the role of protein in exercise and the requirements before, during and after exercise.

1. 1 · Open in two lines. Protein builds and repairs muscle and makes the enzymes that training adds. Athletes need more than sedentary adults.
2. 2 · Roles of protein.
   • Muscle repair and growth.
   • Enzymes, haemoglobin and myoglobin.
   • Hormones and immunity; collagen.
   • Minor fuel when glycogen is low.
3. 3 · Draw a requirement table. [Table: ICMR-NIN 2020 adult 0.83; ACSM/AND/DC 2016 athletes 1.2-2.0; ISSN 2017 1.4-2.0 g/kg/day]
4. 4 · Before exercise. Moderate protein in an easily digested pre-exercise meal.
5. 5 · During exercise. Usually not needed; possibly in ultra-endurance events.
6. 6 · After and through the day.
   • 0.3 g/kg (20-40 g) within about 2 hours, with carbohydrate.
   • Repeat every 3-5 hours; 30-40 g casein before sleep.
7. 7 · Nutrition link. Indian sources: milk, curd, paneer, dal, soya, eggs, fish; cereal-pulse combinations for vegetarians.
8. 8 · Close in one line. Enough protein, well spread through the day, turns training into stronger muscle.

Scoring tip: Quote both the ICMR-NIN RDA and the athlete range side by side; the contrast is what examiners look for.