The Importance of Protein for Endurance Athlete

Endurance athletes, such as marathon runners, triathletes, and long-distance cyclists, push their bodies to the limits over extended periods. To sustain peak performance and aid in recovery, they require a well-balanced diet rich in carbohydrates for energy, proteins for muscle repair, and fats for long-lasting fuel. Paying attention to nutrition ensures that endurance athletes can optimize their energy levels, enhance stamina, and reduce the risk of injuries and illnesses, allowing them to train consistently and compete at their best. Proper nutrition not only fuels their rigorous workouts but also supports overall health and resilience.

Endurance athletes often prioritize carbohydrates but tend to neglect protein intake, which is critical for their performance and overall health. Protein deficiency is common among endurance athletes, leading to various negative effects, such as prolonged recovery times, muscle weakness, immune system suppression, and chronic fatigue. Serious endurance athletes require substantial protein intake for the maintenance, repair, and growth of lean muscle mass, as well as for optimal immune system function. We are literally made of protein. Our bodies have many uses for the protein we ingest. Some is used for muscle protein synthesis in repairing tissues; some forms haemoglobin, which allows our red blood cells to carry oxygen; and we also can use protein for fuel by drawing on our amino acid pool when we are running low on carbohydrate stores. So yes, while carbohydrates and fats are our primary fuel sources for generating energy that keeps us running down the trail, protein should not be overlooked.

Common Misconceptions About Protein

Misconception 1: Only Bodybuilders Need High Protein Diets

Endurance athletes, like bodybuilders, need significant protein intake, although for different purposes. While bodybuilders use protein to increase muscle mass, endurance athletes need it to repair muscle tissue that is constantly being broken down during training.

Misconception 2: High Protein Diets Cause Unwanted Weight Gain and Muscle Growth

Weight gain is primarily influenced by total calorie intake rather than protein consumption. High-volume endurance training does not result in muscle bulk, regardless of protein intake. Maintaining a calorie deficit by burning more calories than consumed is key to avoiding unwanted weight gain.

Misconception 3: Carbohydrates Are the Most Important Fuel for Exercise

While carbohydrates are the primary fuel source, protein is also essential for energy and muscle preservation, especially after glycogen stores are depleted, which happens around 90 minutes into exercise. Protein helps prevent muscle cannibalization through gluconeogenesis, a process where the body converts amino acids into glucose for energy.

Protein Use During Exercise

For exercise lasting beyond two hours, it's crucial to include protein in the workout fuel.Research shows that exercise can burn up to 15% of total calories from protein by extracting amino acids from muscle tissues. Without dietary protein, the body sacrifices more muscle tissue, leading to increased fatigue and hindering recovery. Moderate training – .45 grams per pound Heavy training – .5-.75 grams per pound Very heavy training – .8-.9 grams per pound3 Timing of Protein Intake Quantity isn’t the only important factor in protein consumption. Timing is also critical to ensure you’re getting the most out of each serving. Ideally, one hour before higher intensity sessions or strength training you should take in 10 to 20 grams of protein along with 35 grams of carbohydrates for the best results. It’s important to continue to provide your body with sufficient carbohydrate intake, as protein is not nearly as efficient a fuel for endurance activities.

Choosing the Right Protein

A combination of soy and whey protein is recommended for comprehensive support. Whey protein is ideal for recovery and immune function, while soy protein is preferable before and during endurance exercise. Whey protein isolate is particularly beneficial for recovery due to its high biological value and rapid absorption. Soy protein is less likely to produce ammonia, a byproduct that causes muscle fatigue, making it suitable for use during exercise.

Benefits of Soy Protein

Soy protein is ideal during exercise because it has a unique amino acid profile, including high levels of branched-chain amino acids (BCAAs) and glutamic acid, which aid in energy production and muscle preservation. Soy protein also contains significant amounts of alanine, histidine, aspartic acid, and phenylalanine, which contribute to energy production and maintaining alertness during prolonged exercise.

Benefits of Whey Protein

Whey protein is superior for post-exercise recovery due to its high biological value and rapid absorption. It contains a high percentage of essential amino acids, including BCAAs like leucine, which are crucial for muscle repair. Whey protein also supports glutathione production, a powerful antioxidant that enhances immune function and overall health.

How Much Protein Do You Need?

Endurance athletes in heavy training require more protein than recreational athletes. The recommended intake is 1.4 to 1.7 grams of protein per kilogram of body weight daily. For a 165-pound athlete, this equates to about 128 grams of protein per day. Achieving this intake requires careful dietary planning, including consuming protein-rich foods and supplements. The general consensus at this point, including from the International Society of Sports Nutrition, is that endurance athletes need at least 1.4 to 1.6 grams of protein per kilogram of body weight per day and as much as 2 grams per kilogram per day during peak training (1, 3). That’s two to 2.5 times more protein than the average person! For an athlete weighing 75 kilograms (165 pounds), that’s 105 to 120 grams of protein most days, and as much as 150 grams during peak training volumes. I find this all difficult to visualize, so here is a list of protein-rich items and their protein content:

2 eggs — 14 grams

1 cup of cottage cheese — 28 grams

1 medium-size chicken breast — 25 to 30 grams

2 tablespoons of almond butter — 8 grams

1 ounce of nuts — 6 grams

1 cup cooked lentils — 18 grams

1 cup cooked quinoa — 8 grams

Conclusion

For optimal performance and health, endurance athletes must ensure adequate protein intake. Protein is essential not only for recovery but also for energy production during prolonged exercise. By incorporating the right types and amounts of protein into their diet, athletes can enhance recovery, reduce muscle damage, and improve overall endurance performance. Using products like Hammer Whey and Hammer Soy can help meet these protein needs effectively. Prioritizing protein intake alongside carbohydrates will help maintain muscle mass, support immune function, and improve athletic performance.