Protein and endurance sports
To make the most of their abilities, athletes must provide their bodies with the right fuel through a suitable daily diet, as well as during exercise by using energy products as part of a structured nutrition strategy.
“For endurance athletes, consuming a varied supply of high-quality protein helps optimize performance and recovery.”
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- What is protein?
A protein is a combination of amino acids that the body uses to perform various vital functions, and each protein plays a role in muscle mass.
The primary function of proteins and amino acids is not energy production.
“They are the building blocks for the body’s construction and repair.”
However, when reserves are depleted, the body produces energy from proteins, causing the breakdown of muscle fibers and leading to a performance-impairing effect.
There are 23 amino acids, which can be divided into two categories:
- The essential amino acids —nine in total (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine)—are essential for the proper functioning of the body and must be supplied through the diet because the body cannot synthesize them on its own.
- Non-essential amino acids which can be produced by our bodies using the lipids, carbohydrates, and vitamins present or assimilated.
2) What are our protein needs?
They depend on the individual's weight, as well as the nature and intensity of the physical activity.
- For endurance athletes and muscle mass maintenance: 1.2 to 1.7 g per kilogram of body weight per day.
Example:
For a 70kg athlete = 84 to 119g of protein per day
Beyond this, we talk about muscle mass gain, sought in particular by athletes participating in strength sports such as weightlifting and bodybuilding.
3) Where can we get our protein?
Protein is found throughout the diet, to varying degrees depending on the foods consumed, and a varied intake is needed to broadly synthesize all the essential and non-essential amino acids our bodies need.
The main sources of protein:
- Animal proteins: meat, fish, seafood, eggs, dairy products
- Plant proteins: grains and grain-based foods, legumes, algae, oilseeds, nuts, seeds, fruit, dried fruit, mushrooms…
Examples of protein intake:
- About 25g of protein per 100g of tuna.
- About 20g of protein per 100g of chicken.
- About 20g of protein per 100g of lacto-fermented tofu.
- About 7g of protein per egg.
- About 7g of protein per 1 125g goat's milk yogurt.
- About 8g of protein per 100g of cooked lentils.
- About 3g of protein per 100g of cooked brown rice.
- About 6g of protein per 50g of oat flakes.
- About 7g of protein per 30g of almonds.
- About 1g of protein per 100g of banana.
- About 6g of protein per 10g of spirulina.
4) Animal or plant proteins?
Beyond the theoretical quantity of protein in a food, it is important to consider the quality and specific content of the essential and non-essential amino acids it contains.
“Each protein-containing food has its own amino acid profile”
The context of modern nutrition:
Today, we have access to a substantial food supply, but this often comes at the expense of quality.
This abundance leads to increasingly high consumption of animal protein, which can have negative consequences in several areas:
- The health of the body, due to excessive consumption of certain low-quality animal products (red meat, deli meats, dairy products, cheese…).
- Ethical issues (farming methods, intensive slaughter, overfishing…).
- The effects on the environment, including pollution and the disruption of ecosystems.
In this context, it is worthwhile to add a larger proportion of plant proteins to your diet in order to have greater variety, as well as for health, ethical, and environmental reasons.
“Eat fewer animal products, but better ones!”
- Meat from organic or responsibly managed farms, preferably local.
- Fish, seafood, and shellfish from sustainable MSC-certified fisheries.
- Preferably organic or farm-produced dairy products from goats or sheep.
- Organic or free-range eggs.
- Animal products from the Bleu Blanc Cœur sector.
Can we do without animal protein? :
It is possible to obtain adequate nutritional intake without animal products.
However, plant proteins do not provide all the essential amino acids, or provide some in insufficient quantities, so the right food combinations and pairings must be made during the same meal or throughout the day.
Example:
Lentils are low in methionine and high in lysine; conversely, rice is low in lysine and high in methionine.
For a balanced amino acid intake, rice and lentils should be combined.
The problem with antinutrients:
Poor absorption of certain plant proteins is observed, which may be explained by the presence of various antinutrients (phytates, lectins, saponins, enzyme inhibitors), found mainly in cereals, legumes, nuts, and seeds, which form their defense system against predators in nature.
The human body is not able to consume these antinutrients in large quantities, which can eventually lead to deficiencies and impairments in assimilation, digestion, and immune responses.
The solution:
Soaking cereals, legumes, nuts, and seeds is essential to help prevent and eliminate some antinutrients, facilitate their assimilation, and prevent demineralization of the body.
The aim is to activate the germination process, transforming them from “dormant” to “living” and thereby greatly increasing their nutritional properties, with higher levels of vitamins, minerals, proteins, and amino acids.
6) Protein during exercise
During intense or prolonged activity, consuming and assimilating a dietary protein serving such as meat, fish, eggs, or other foods is difficult from both a digestive and practical standpoint.
To compensate for insufficient protein intake with an easily assimilated dietary supplement, consuming BCAA becomes worthwhile.
What are BCAA?:
They are branched-chain amino acids, comprising Leucine, Isoleucine, and Valine, and representing approximately one-third of muscle proteins.
BCAA have anabolic effects (building) by limiting catabolism (breakdown) in the body’s various metabolic, energy-related, and repair processes.
Example pper hour of exercise:
1 to 3 g of BCAA in a 2:1:1 ratio (50% Leucine + 25% Isoleucine + 25% Valine) + additional dietary intake for a total of approximately 6 g of protein.
7) Protein after exercise
After intense or prolonged activity, it is preferable to adopt the right dietary habits in order to take advantage of the metabolic window.
Over a 4-hour period, peaking 30 minutes after stopping exercise, the body will initiate certain physiological mechanisms.
The objectives:
- Replace the energy losses caused by exercise.
- Optimize the body’s rebuilding capacity to promote recovery.
During this window, the body is therefore fully able to absorb everything you provide through food and hydration.
To optimize the synthesis of proteins and amino acids, the overall goal is to consume at least three times more carbohydrates than protein—around 20 to 30 g of protein and 60 to 80 g of carbohydrates.
In practice:
30 minutes after stopping exercise, a recovery drink or snack:
Composition:
- Protein and BCAA, providing branched-chain amino acids—leucine, isoleucine, and valine—which account for approximately one-third of muscle proteins.
Approximately 0.1 to 0.2 g of BCAA per kilogram of body weight, with at least 2 to 3 g of leucine combined with an intake of high-quality, easily digestible protein.
- Rapidly absorbed carbohydrates to replenish glycogen stores (the body’s sugar reserves) and optimize the synthesis of proteins and amino acids.
- Hydration with bicarbonate-rich sparkling water (Vichy, Badoit, St Yorre) to replace the minerals lost during exercise.
Example:
- 1 very ripe mashed banana.
- 10 g of honey.
- 20 g of hemp protein.
- 1 serving of BCAA.
- Bicarbonate-rich sparkling water (Vichy, Badoit, St Yorre).
In the event of a very intense or lengthy session, particularly running with repeated impacts, consuming glutamine is another interesting nutritional approach.
This amino acid is involved in BCAA metabolism and is the preferred nutrient of immune and intestinal cells, helping activate muscle and digestive recovery.
From 1 to 4 hours after stopping exercise, in addition to the recovery meal plan, a complete, balanced meal:
Composition:
- An intake of high-quality, easily digestible protein (approximately 20 to 30 g) to optimize muscle recovery (white meat, fish, eggs, tofu, plant-based proteins), while avoiding red meat and processed meat.
- High-quality carbohydrates in an appropriate amount to promote protein synthesis and replenish energy in a healthy way (brown rice, lentils, quinoa, sweet potatoes, rolled oats, whole-grain bread).
- Essential omega-3 fatty acids as a natural anti-inflammatory to prevent injuries and improve the body’s overall functioning (vegetable oils such as rapeseed, walnut, camelina, flaxseed, and hemp oils; walnuts; flax, hemp, and chia seeds; oily fish such as sardines, mackerel, and salmon).
- A substantial amount of varied vegetables and fruit, to stock up on vitamins, minerals, trace elements, and antioxidants, and balance the body’s acidity.
Example:
- Green salad.
- Grated raw beetroot.
- A variety of seasonal vegetables (cabbage, green beans, Swiss chard, broccoli, spinach, fennel…).
- 2 eggs (preferably soft-boiled or fried).
- 200 g of sweet potato.
- 1 unsweetened plant-based yogurt (soy, almond, coconut…).
Meal seasonings:
- Dressing: 1 to 2 tablespoons of a mixture of 50% extra-virgin olive oil + 50% extra-virgin omega-3 oil (rapeseed, flaxseed, walnut, camelina…) + fresh lemon juice and/or (cider vinegar, balsamic vinegar, tamari…) + 1 pinch of unrefined salt.
- 1 to 2 teaspoons of seeds (pumpkin, sunflower, chia, sesame, flax, hemp, poppy…).
- Aromatic herbs (parsley, coriander, chives, thyme…).
- Various spices (turmeric, ginger, black pepper, fennel, cumin, fenugreek, cinnamon…).
CONCLUSION
Proteins and amino acids are essential for the proper functioning of the body and must be incorporated into an overall balanced diet.
Consumption should be adapted qualitatively and quantitatively to your own needs, in synergy with the presence of other macronutrients (fats and carbohydrates) and micronutrients (vitamins, minerals, trace elements), as well as during exercise, with a structured nutritional strategy to optimize recovery and performance while preserving your health.
KLEIN Guillaume DIET NUTRI ENERGIE
This article was written by our Ambassador Guillaume Klein (Personal Coach, Sports and Health Nutrition Expert / Ultra-Endurance Specialist)
If you would like more information or advice, please feel free to contact Guillaume via his website
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