Endurance athletes, whether runners or cyclists, push their bodies to the limit. While carbohydrates are the primary fuel source for endurance activities, protein plays a crucial role in supporting performance, recovery, and overall health.
Why Protein Matters for Endurance Athletes
- Muscle repair and growth: Endurance training causes microscopic muscle damage. Protein provides the building blocks (amino acids) needed for repairing and rebuilding these tissues, promoting adaptation and growth.
- Recovery: Adequate protein intake after exercise helps replenish glycogen stores (stored carbohydrates) and may reduce muscle soreness, allowing for faster recovery and readiness for the next workout.
- Maintaining muscle mass: During long or intense endurance activities, the body may start breaking down muscle tissue for energy when carbohydrate stores are depleted. Adequate protein intake helps preserve muscle mass and prevents muscle loss.
- Immune function: Endurance training can temporarily suppress the immune system. Protein provides the essential components for immune cells, helping maintain a healthy immune response.
How Much Protein Do Endurance Athletes Need?
The protein needs of endurance athletes are higher than those of sedentary individuals. Current recommendations suggest that endurance athletes consume between 1.2 to 2.0 grams of protein per kilogram of body weight per day.
- Moderate training: 1.2 - 1.4 grams/kg body weight/day
- Intense training or competition: 1.6 - 2.0 grams/kg body weight/day
For example, a 70 kg (154 lb) endurance athlete undergoing intense training would need around 112 - 140 grams of protein per day.
Timing of Protein Intake
- Post-workout: Consuming 20-30 grams of protein within 30-60 minutes after exercise can help maximise muscle repair and recovery. This can be particularly pertinent if you plan to train again within 8 hours of your last workout.
- Throughout the day: Spread the remaining protein intake evenly across meals and snacks throughout the day to ensure a constant supply of amino acids for muscle protein synthesis.
Protein Sources for Endurance Athletes
Choose a variety of high-quality protein sources to meet your daily needs. It does not have to be meat or dairy and there is evidence that plant based proteins can be healthier, but it does need to contain all the Branch Chained Amino Acids your body needs. This can be achieved by:
Eating a mixture of legumes (e.g. beans and lentils) or consuming soya (Tofu/tempeh/soya milk).
Combining plant based proteins with whole grain increases the body's ability to absorb and utilise plant based protein.
- Good Plant based Protein Sources: Legumes (beans, lentils), nuts, seeds, tofu, tempeh, quinoa, whole grains.
Additional Considerations
- Individual needs: Protein requirements may vary depending on factors such as age, gender, training intensity, and overall diet. In particular as we age we lose muscle mass and evidence suggests that even sedentary individuals need to combine weight bearing exercise with 1.8 to 2g/kg of body weight of protein per day. Consult a registered dietitian or sports nutritionist for personalized advice.
- Protein supplements: Protein powders can be a convenient way to supplement protein intake, especially for athletes with busy schedules or those struggling to meet their needs through food alone. Choose high-quality supplements with minimal added ingredients.
- Hydration: Don't forget to stay hydrated! Adequate water intake is essential for optimal protein utilization and overall health.
Conclusion
Protein is a vital nutrient for endurance athletes. Ensuring adequate protein intake supports muscle repair, recovery, and overall performance. Making sure you have 4 servings of protein daily adding up to up to 2g/kg of body weight will help you recover and continue to make good gains in training.
Remember, proper fueling is key to achieving your endurance goals and staying healthy along the way.