Protein for the Endurance Athlete
Nutrition

Protein for the Endurance Athlete

With the season of marathons upon us, we caught up with Dr Sean Aspinall, a nutritionist for Elite athletes within British Athletics, UFC, The CrossFit Games and British Rowing. Here, he reveals how and why protein is the secret ingredient to optimal, post marathon recovery.

 

Can you tell us what protein is and what it’s used for?

Proteins are large complex molecules that make up many roles in the body. Whilst classically associated with building muscle, proteins are required for the structure, function, and regulation of the body’s tissues and organs. These proteins play a major role in regulating hormones and transporting nutrients through the body, as well as breaking down those all important carbs and fats needed for endurance performance!

 

What is the role of protein in endurance sport and running?

Traditionally, endurance athletes have placed a preference on carbohydrate as their macronutrient of choice, with protein falling down the pecking order of importance. However, where the goal of training is to improve performance, adequate protein intake is key to any athlete to ensure optimal recovery and muscle function.

 

Why does an endurance athlete need protein?

Prolonged endurance sessions will cause large changes in the muscle tissue, in which protein structures will get damaged and need repairing. Whilst carbohydrate and fat will help in replenishing ‘energy’ stores, they do not directly aid in the restoration and retention of these protein structures – this is where protein comes in. When protein is ingested, it is broken down into amino acids, of which are absorbed and transported to the muscle. Once in the muscle tissue these amino acids form the building blocks for new proteins and restoration of these damaged protein structures from strenuous training 1.
As such, whilst endurance athletes should still focus on achieving adequate carbohydrate intake to promote optimal performance; the addition of protein will help to offset muscle damage and promote recovery2.

 

Are there different types of protein and what are your top picks from the PhD range?

Not consuming enough protein is one of the common issues often seen amongst endurance athletes. Depending on your dietary preferences [such as Vegan or Vegetarian, sometimes achieving this target can be even harder. As such, whilst a nutritionally rich diet is always recommended as the top priority, choosing a quality supplement to ensure you hit those targets can make life a little easier.

For those who are able, proteins such as WHEY and CASEIN have been shown to promote greater uptake into the muscle and thus should be a serious consideration for athletes. Our top picks from the PhD range here are the SYNERGY ALL IN ONE for an all-round option or the 100% WHEY for a multi-use, day-to-day option. For those who prefer a Vegan option, consider the DIET PLANT PROTEIN.

 

Recipe idea for runners

We know a blend of carbohydrate and protein can aid in maximal muscle recovery, the PROTEIN FLAPJACK represents an easy, on the go protein and carb source, ideal for that post run refuel.

Try our SALTED CARAMEL FLAPJACKS RECIPE

What are your daily protein recommendations?

The protein recommendation for an endurance athlete will vary greatly between individuals – whilst there is no scientific consensus around the optimal intake for an endurance athlete, it is agreed that an intake of around 1.4-2.0g/kg would be sufficient to sustain lean mass during a period of training 2

  • For example, a 70kg individual would need between 98g and 126g a day during a general phase of training

However, such an intake can fluctuate within and above such a range depending on an individual’s training phase, dietary phase and the goals of the individual. For example, where body fat loss is the main goal, it would be advised that an individual aimed for around 2.0-2.5g/kg of protein, with research evidencing greater lean mass gain and fat mass loss compared to lower targets 3.

  • Whilst many athletes think ‘more is better’, intakes above these thresholds have been show to offer no extra benefit to muscle recovery or performance – so save your remaining calories for carbohydrates and fats

Whilst overall intake is important, quantity and timing of protein ingestion are key to prevent muscle breakdown and ensure optimal recovery. With reference to muscle breakdown, there is evidence that achieving a protein intake of around 0.3-0.4g/kg every 3-4 hours would promote the attainment and retention of peak muscle mass during a training block 4. For recovery, adding in protein [~20-40g] during* or after an intensive bout of exercise may help minimise muscular damage as well as reducing feelings of muscle soreness in response to a training session 2.

Finally, protein rich beverages 30-mins prior to sleep have been shown to be advantageous to muscle recovery and overall metabolism. As such, it is suggested that 30-40g casein ingested prior to sleep may offer significant benefits to maintaining and rebuilding lean tissue 5.

So there we have it. Whilst we all know carbohydrate intake is essential; the addition of protein will support your muscle recovery and get you back out on the roads or trails quicker.

 

REFERENCES
1 https://pubmed.ncbi.nlm.nih.gov/24806440/
2 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8
3 https://pubmed.ncbi.nlm.nih.gov/26817506/
4 https://pubmed.ncbi.nlm.nih.gov/23459753/
5 https://pubmed.ncbi.nlm.nih.gov/22330017/

ABOUT THE AUTHOR

Dr Sean Aspinall (MSc, PhD, SENr)
5+ years spent working in Elite Sport.
Currently owner of Origin Project Performance Ltd where we provide research driven nutritional advice to support and fuel both recreational and elite athletes in their chosen sport.
We currently work with athletes from; UFC, Cage Warriors, Crossfit Games, British Rowing, British Athletics, International Weightlifting, Professional Muay Thai and Professional Boxing.