Protein and training
A blog post from FreshFit MK
When you mention protein to endurance athletes - they often look at you blankly and say 'pass me the carbs'. However, protein isn't just for weight trainers - it's also essential if you want to enhance endurance, recovery, well being, strength and ultimately - smash your PB's!
Why do endurance athletes need protein? Protein is often referred to as a building block and its amino acids really are essential for repair and growth of muscles and key functions such as our immune systems. When you're training hard tissue turn-over increases hugely, and that means a regular supply of quality protein is essential. Take a look at proteins key roles for athletes: - Aids muscle strength and power production - Aid immune function - Delivers amino acids to re-build damaged muscle cells
How much protein do I need? The answer is much more than the 55g daily serving recommended by the FSA in the UK! There is a huge amount of research showing that this is sub-optimal by a long way for endurance athletes, who are more likely to need around 1.8g of protein per kg of body mass daily. What's more, for endurance athletes who also train for power and some muscle mass (such as your triathletes and footballers), boosting this to 2g/kg may be beneficial. 80kg runner = 1.8 x 80 = 144g of protein daily 90kg triathlete = 2 x 90 = 180g of protein daily
What happens if I don't eat enough protein? Everyone has hectic days when eating this amount of protein is a drag - in fact sometimes it can be impossible from regular food if you have a mad schedule at work and with family commitments! However, the risk of too little protein can really stack up if you're not careful, including: - Impaired muscle tissue and a loss of strength and power - Elevated muscle soreness after training - Weakened immune system and frequent common infections
What are the best sources of protein? 'Protein isn't protein' - and that means that proteins vary in quality and usability from food to food. The most nourishing proteins are considered to come from animal products, which are packed with a full spectrum of amino acids (both essential and non-essential). In contrast, veggie proteins have a weaker amino acid make-ups and are not as efficiently used to support hard-training athletes.
High quality proteins: eggs, meat, poultry, fish, dairy.
Poorer quality proteins: nuts, beans, vegetables