The benefits of protein for endurance athletes.

Not sure how much protein you need or how to get it?

Here is a set of recommendations concerning this powerful and essential nutrient.

• The best protein for endurance athletes is a complete protein, such as chicken, beef, pork, or edamame.

• Spreading protein intake throughout the day, before and after exercise, is more beneficial than consuming it all at once.

• Research published in Medicine & Science in Sports & Exercise showed that consuming a high-protein diet helped people run faster than those who ate less.

We all know that protein is an important part of a healthy diet. But it is a little more difficult to know why, how much, and at what time of day optimal protein consumption is necessary to achieve peak performance. Here are some explanations...
What is protein?
Protein is an essential nutrient that provides four calories per gram. It is part of every cell and represents approximately 16% of the body. It is responsible for maintaining the body. Protein is involved in various systems and reactions in the body. It is a component of hormones, antibodies, and enzymes, and is important for muscle protein synthesis and bone remodeling. In addition, it can control chemical reactions, transmit messages between different parts of the body, regulate fluid balance, and transport oxygen throughout the body".

It is clear that protein is an essential part of our daily diet.

Complete or incomplete proteins
A protein is a long chain of hundreds or thousands of amino acids.

However, there are only 20 different types of amino acids, eleven of which are considered non-essential, meaning our bodies can produce them, and nine of which are considered essential, meaning they must be consumed to be obtained.

A complete protein contains the nine essential amino acids that our bodies need but do not naturally produce, and which must therefore be supplied through our diet.

Complete proteins are often animal-based foods such as poultry, beef, pork, veal, lamb, eggs, milk, yogurt, and cheese, but also soy milk, tofu, edamame, and soy-based vegetarian burgers. In this particular regard, it is always preferable to combine several sources of plant protein to ensure the "completeness" of the protein intake (see below).

How much protein do endurance athletes need?

According to the Institute of Medicine, the reference dietary intake for protein is 0.8 grams of protein per kilogram of body weight, and for endurance athletes, this figure increases.

Several studies on the protein needs of athletes generally recommend an intake closer to 1.2 to 1.4 grams of protein per kilogram of body weight, and some experts even recommend higher amounts. This means that a 75 kg endurance athlete during training and competition periods needs a protein intake of 90 to 105 g per day.

Since it is not always easy to meet these needs through food, supplementation in the form of protein powder is necessary.

When it comes to protein supplements, the options are animal protein powder versus plant protein powder.

What types of protein are best for endurance athletes?

Animal protein powders are whey, casein, or egg proteins. Plant protein powders are generally made from peas, hemp, rice, and soy. T

he same applies to powders as to complete versus incomplete proteins in the diet.

Animal protein powders are complete proteins. Plant protein powders generally contain more than one type of protein—whether rice and pea, rice and hemp, pea and hemp, or another combination—making them a complete protein.

Timing of protein intake

Quantity is not the only important factor in protein consumption. Timing is also essential to ensure that you get the most out of each serving.

For endurance athletes, a protein drink (such as Kleen Triple Protein powder ) can be added to breakfast to ensure that daily protein needs are met.

During long training sessions or competitions, once 3 hours have passed, protein should be consumed every hour, along with carbohydrates in a carbohydrate-to-protein ratio of 4:1.

This can easily be achieved with pre-mixed products such as the High5 4:1 energy drink.

There is also a 30-minute window after exercise during which a protein drink, such as Kleen Triple Protein powder, accompanied by an energy drink or a complete recovery drink with a carbohydrate-to-protein ratio of 2:1, such as the High5 recovery drink, constitutes the most effective recovery routine after exercise.

The overall goal should be to maintain a "positive protein balance", which means meeting all the requirements for normal functioning and the synthesis of new muscle tissue.

Muscle growth can occur only if muscle protein synthesis exceeds muscle protein breakdown.

No more complicated than that

Inspired by: AMY SCHLINGER in Runners World, July 23, 2019