Protein

  • Body Composition, Macronutrients, Meal Timing, Muscle, Protein

    Beyond the Plateau: Rethinking the Idea of a Protein Limit

    As athletes, you’ve long been advised to carefully regulate your protein intake, and justifiably so! One of the common recommendations has been to spread out your protein intake. This was based on the thought that the body can only absorb and utilize a certain amount of protein at a time. The belief was that consuming more than a certain threshold would result in the excess being broken down for energy, as opposed to being utilized for muscle building and repair as primarily desired. However, new research is challenging this notion. A recent study suggests that there might not be a maximum protein limit that the body can use post-workout.

    A recent study, published in the journal Cell Reports Medicine, has turned the tables on our understanding of protein consumption. Contrary to the previous belief that the body could only effectively utilize a limited amount of protein, this study reveals that ingesting a substantial amount of protein post-workout can lead to greater protein synthesis within the body for an extended period.

    The Study: Unraveling the Protein Limit Puzzle

    The study conducted a meticulous examination of the anabolic response to protein ingestion, investigating whether there exists an upper limit in the body’s ability to synthesize proteins. The researchers tested the impact of consuming both a standard 25 grams of protein and a massive 100 grams after a workout, comparing their effects on muscle and whole-body protein synthesis rates.

    Interestingly, the results defied some of the conventional wisdom and recommendations. The group that consumed 100 grams of protein exhibited significantly higher rates of protein synthesis compared to the 25-gram group. This heightened metabolic response persisted not only in the immediate postprandial phase (0–4 hours) but continued to be more pronounced during the prolonged postprandial phase (4–12 hours).

    Discover the groundbreaking study challenging the 'protein limit' myth for athletes. Unleash peak performance with new nutrition insights!

    Dispelling the Myth of a Protein Ceiling

    One of the key revelations from the study challenges the notion of an upper limit to the body’s protein synthetic response. The data provided no evidence for an upper threshold, refuting the idea that excess protein would be directed toward oxidation and used for energy when protein consumption surpasses a certain point. In fact, postprandial amino acid oxidation rates were found to be negligible when expressed relative to the increase in whole-body protein synthesis rates.

    Leucine Impact On Prolonged Anabolic Signaling

    Leucine, a key regulator of the mTOR1 pathway, has long been associated with initiating anabolic signaling in tissues. The study observed an increase in plasma amino acid availability, including leucine, after the ingestion of a large amount of protein. Contrary to expectations, this increase in leucine availability did not result in prolonged mTOR activation. The study suggests that while leucine plays a critical role in the initial stimulation of tissue anabolism, prolonged mTOR activity may not be necessary for sustaining the postprandial increase in muscle protein synthesis rate.

    Practical Implications for Athletes

    For athletes, these findings have profound implications. The traditional advice of spreading protein intake throughout the day to optimize muscle protein synthesis may need reevaluation. The study suggests that consuming a single large amount of protein can trigger a prolonged anabolic response, potentially eliminating the need for frequent protein-rich meals. This challenges the widely accepted belief that muscle protein synthesis has a ceiling and is short-lived after ingesting a single bolus of protein.

    Discover the groundbreaking study challenging the 'protein limit' myth for athletes. Unleash peak performance with new nutrition insights!

    Additionally, the research challenges the speculation that sustained anabolism and mTOR activation inhibit the clearance of compromised proteins. The ingestion of a large amount of protein did not compromise whole-body protein breakdown rates or muscle autophagy markers. This protein breakdown is still an important action as it removes any damaged proteins that may actually be hindering the body. While a positive net protein balance is desired, maintaining some of that breakdown was helpful to see.

    Limitations and Future Directions

    While these findings are groundbreaking, it’s essential to consider the limitations of the study. The ingestion of 100 grams of protein resulted in prolonged metabolic responses that did not return to baseline values at the end of the 12-hour assessment period. This implies that the cumulative metabolic responses may be even more significant than observed.

    It also warrants consideration how the overall protein synthesis response would be if they additionally showed the effect of three more 25 gram protein feedings during that 12 hour period. This can show a spread out protein consumption approach compared to the single large protein consumption.

    As with any study, these results were obtained from a specific population—healthy, young men following resistance exercise. It remains to be seen if these observations can be extrapolated to other populations and conditions, especially those with compromised health or lower physical activity levels.

    Takeaway for Athletes: Rethinking Protein Strategies

    As athletes, the implications of this study are clear. It’s time to reassess our protein consumption strategies. Instead of fixating on spreading protein intake throughout the day, athletes may find value in consuming a substantial amount of protein in a single meal, triggering a prolonged anabolic response.

    However, it’s crucial to note that individual responses may vary. Athletes should consider their specific training goals, body composition, and personal preferences when deciding on their protein intake strategy. Experimentation with different protein consumption patterns and monitoring performance and recovery can help determine what works best for each individual.

    In conclusion, the myth of a protein limit has been challenged, opening up new possibilities for athletes seeking to optimize their muscle protein synthesis. Embracing a more flexible approach to protein consumption may prove beneficial, providing athletes with greater freedom in designing their nutrition plans to support their performance and recovery goals. While this flexibility can be welcomed, total daily protein needs still need to be ensured that they’re being achieved.

    Study referenced: click here

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  • Body Composition, Macronutrients, Muscle, Performance, Protein

    Protein Power: Athlete’s Guide On How Much and When

    In the world of sports and fitness, the question of how much protein one needs and when to consume it is a common question among athletes. As a sports dietitian, I often encounter individuals seeking guidance on optimizing their protein intake for better performance, muscle recovery, and overall health. In this blog post, we’ll break down the science behind protein consumption. However, it’s crucial to understand that the road to success isn’t solely paved with protein intake; there are nuances that athletes must grasp for personalized and effective results.

    Protein Benchmark: One Gram per Pound of Body Weight

    Let’s begin with a good starting point and rule of thumb: consuming one gram of protein per pound of body weight. This benchmark serves as a solid foundation for most athletes, providing an optimal balance for muscle repair, growth, and overall performance. However, it’s essential to recognize that individual differences play a significant role in determining the ideal protein intake.

    Individual Protein Variations

    No two athletes are the same, and the same holds true for their protein needs. Factors such as age, gender, activity level, and overall health contribute to the variation in protein requirements. Older individuals, those recovering from injuries and those involved in contact sports may need increased protein intake to support muscle maintenance and repair. This is why that rule of thumb is a good benchmark but specific protein targets depend on multiple factors.

    Unlock peak performance! Discover the ideal protein intake and timing for athletes. Learn why more isn't always better and get practical tips.

    More Isn’t Always Better

    While it’s tempting to believe that loading up on protein will automatically result in more muscle, the reality is more nuanced. The body has its limits in utilizing protein for muscle synthesis, and excessive intake beyond those limits won’t necessarily translate to additional gains. The additional protein beyond that threshold will mostly just get used for energy. Which isn’t a bad thing necessarily but isn’t the main function we are wanting that protein to be utilized for. Instead, focus on meeting your individual protein needs without unnecessary excess. 

    Timing Matters, but Quantity Comes First

    Understanding when to consume protein is a crucial aspect of an athlete’s nutrition strategy. While the timing of protein intake can influence muscle protein synthesis, it’s essential to prioritize overall intake first. Aim for a well-distributed protein intake throughout the day, but remember that the total amount consumed is paramount. Some key moments for protein include in the morning at breakfast, after physical activity and in general having some about every 3-4 hours. This can maximize the body’s ability to utilize that protein for muscle building and repair.

    Spreading Out Protein Intake

    Unlock peak performance! Discover the ideal protein intake and timing for athletes. Learn why more isn't always better and get practical tips.

    To optimize muscle protein synthesis, consider spreading your protein intake across multiple meals and snacks throughout the day. This approach provides a steady influx of amino acids, the building blocks of protein, to support muscle repair and growth. Incorporate protein-rich foods into each meal, such as lean meats, poultry, fish, dairy products, legumes, and plant-based protein sources. As mentioned previously aiming for every 3-4 hours can be helpful for many athletes. This gives time for the body to utilize the protein provided at one meal/snack before adding more. In theory this enhances the muscle’s ability to take up and utilize that protein most effectively.

    Ways to Incorporate More Protein

    Now that we’ve emphasized the importance of meeting your protein needs let’s explore practical ways to incorporate more protein into your diet:

    1. Protein-Packed Breakfast: Start your day with a protein-rich breakfast. Include options like eggs, Greek yogurt, or a protein smoothie with fruits and protein powder.
    2. Snack Smart: Choose protein-rich snacks to keep your energy levels stable between meals. Nuts, seeds, Greek yogurt, shakes and cheese are excellent portable options.
    3. Lean Protein Sources: Opt for lean protein sources to minimize unnecessary calories from additional fat intake. Skinless poultry, lean cuts of meat, tofu, and legumes are great choices especially for weight loss focused athletes.
    4. Protein Supplements: Consider incorporating protein supplements, such as whey or plant-based protein powders, especially on busy days when getting enough protein from whole foods may be challenging. As always, ensure they are third party tested via NSF Sport or Informed Choice.
    5. Protein-Boosted Recipes: Modify your favorite recipes to boost their protein content. Add extra lean meat, beans, or tofu to stir-fries, salads, and casseroles.

    Conclusion

    In the pursuit of athletic excellence, understanding your protein needs and optimizing your intake is a key component of success. The one gram of protein per pound of body weight guideline provides a solid starting point, but individual variations must be considered. Remember that simply consuming more protein doesn’t automatically lead to more muscle. Instead, focus on a well-distributed intake throughout the day, meeting your personalized needs for optimal results. You also need to ensure you are having a proper training/exercise routine to stimulate those muscles as well. By incorporating protein-rich foods and making mindful choices, athletes can fuel their bodies effectively, supporting their performance, recovery, and long-term health.

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  • Body Composition, Muscle, Performance, Protein, Supplements

    Unlocking the Power of Essential Amino Acids: A Comprehensive Guide for Athletes

    In the realm of nutrition and sports performance, protein is made up of different amino acids and essential amino acids (EAAs) play a pivotal role. Comprising histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, these amino acids are labeled “essential” because the human body cannot produce them internally. Additionally, arginine is considered “conditionally” essential, signifying that its natural production might fall short in certain situations.

    Established over the past century, the importance of consuming all EAAs for human survival is well-acknowledged. Daily requirements are outlined based on the minimum amount of each EAA necessary to avert clinical symptoms of deficiency. Deficient intake of just one of these amino acids can lead to symptoms such as impaired protein synthesis. Conventionally, meeting daily EAA requirements is achieved through dietary protein intake, where the amount and profile of EAAs in proteins, along with their digestibility, determine protein quality. Proteins rich in all EAAs and highly digestible are deemed “high-quality” proteins.

    While the significance of meeting minimal EAA requirements through high-quality protein consumption has been recognized for decades, the last 25 years have witnessed a growing appreciation for the benefits of consuming free-form EAAs beyond these requirements. Studies have shown that daily supplementation with compositions of all EAAs in free form can stimulate protein synthesis and turnover throughout the body, particularly in the synthesis of new muscle protein. This stimulation, known as muscle protein synthesis (MPS), can result in gains in muscle mass and quality, translating into improved physical performance and functional outcomes.

    Essential Amino Acids & Role of Muscle Protein Turnover

    Muscle protein turnover, the continuous renewal of degraded and damaged muscle proteins, is crucial for maintaining muscle mass and function. In the absence of dietary intake, a net breakdown of muscle protein occurs to ensure a constant supply of EAAs in the blood for protein synthesis in other tissues and organs. Dietary EAAs replenish the net loss of muscle protein by stimulating MPS. In normal conditions, rates of MPS and muscle protein breakdown are balanced. If MPS surpasses the breakdown rate, muscle mass increases over time, potentially leading to strength gains. Accelerated muscle protein turnover, where synthesis and breakdown increase equally, can also enhance muscle function by replacing older, damaged muscle fibers with new, highly functioning fibers.

    Muscle Protein Synthesis at Rest

    MPS is stimulated by the consumption of EAA compositions, and the magnitude of increase is dose-dependent, plateauing at approximately 15–18 grams. There is a positive relationship between plasma EAA kinetics and the stimulation of protein synthesis. Oral EAA supplements stimulate MPS more effectively than an equal amount of high-quality protein, and the anabolic response decreases with aging, requiring a different EAA profile, especially a higher proportion of leucine.

    EAAs and Whole-Body Protein and Energy Balance

    The impact of dietary supplements on MPS over 24 hours depends on the acute response to the composition and the anabolic responses to normal meals. Whole-body EAA requirements increase with caloric deficit, and failure to meet these requirements results in net breakdown of muscle protein. Periods of caloric deficit, common in certain sports, can affect whole-body protein metabolism and thus negatively impacting muscle protein and physical performance.

    Explore the benefits of essential amino acids for athletes: muscle protein turnover, supplementation impact, and age-specific considerations. #EAA #MuscleHealth

    EAAs and Physical Function in Absence of Exercise Training

    Studies in older individuals reveal that acute stimulation of MPS by free EAA compositions translates to long-term gains in muscle mass and function, even in the absence of control for dietary protein intake. Daily EAA supplementation in aging populations improves walking speed and other parameters of physical function. These results suggest the potential positive impact of EAA supplementation on functional improvements in compromised populations.

    EAA Interaction with Exercise

    The combination of EAAs and resistance exercise yields greater effects on amino acid transport, protein synthesis, and net muscle protein balance than either intervention alone. Resistance exercise alone does not result in muscle anabolism; anabolism occurs only when supported by the requisite amino acid precursors. The interactive effects of EAAs and resistance exercise are reflected in translation initiation signaling in the muscle, demonstrating improved muscle sensitivity to the combined stimuli.

    Supplementation Strategies: EAA Timing

    Explore the benefits of essential amino acids for athletes: muscle protein turnover, supplementation impact, and age-specific considerations. #EAA #MuscleHealth

    Timing of EAA administration in relation to resistance exercise can play a big factor to optimize the effectiveness. Consuming EAAs immediately before exercise results in a greater anabolic response in skeletal muscle compared to post-exercise consumption. The combined effects of resistance exercise and increased amino acid delivery are paramount for optimal muscle protein synthesis.

    Ensure Meeting Overall Protein Needs

    These effects of EAAs are very dependent upon consuming your daily target of protein. Building muscle requires a balance of all the amino acids for a “complete protein”. EAAs are just part of the equation but they can spark the MPS response in the body very effectively. So with that serving as the trigger, making sure the body has the complete proteins available as well can help maximize muscle building endeavors. This is especially true in older populations less sensitive to that trigger and caloric restricted individuals who may not consume enough EAAs through their food alone.

    In conclusion, essential amino acids play a pivotal role in muscle protein synthesis and overall physical performance. The optimal timing and dosage of EAA supplementation, especially in conjunction with resistance exercise, can unlock their full potential, making them a valuable tool in the arsenal of athletes looking to enhance muscle mass, strength, and functional outcomes. As our understanding of EAAs continues to evolve, further research will uncover additional nuances, refining our strategies for maximizing their benefits in the realm of sports nutrition.

    Study referenced: click here

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  • Carbs, Energy, Fat, Hydration, Macronutrients, Meal Timing, Performance, Protein

    Fueling Your Performance: A Sports Dietitian’s Guide to Pre-Training and Competition Nutrition

    There are a lot of questions that come up working with athletes but one of the most common questions I hear is, “What should I eat before training or competition?” The answer isn’t one-size-fits-all, as individual needs vary based on factors like sport type, intensity, and personal preferences. However, there are some fundamental principles to guide athletes in making wise pre-training nutrition choices before hitting the field, court, or track.

    Understanding the Importance of Pre-Training Nutrition

    Proper pre-training nutrition is crucial for athletes as it provides the necessary energy to sustain performance, enhances focus and mental clarity, and aids in preventing fatigue and muscle cramps. The key is to strike a balance between carbohydrates, protein, and a fats.

    Carbohydrates: A Primary Energy Source

    Carbohydrates are the body’s preferred energy source during high-intensity exercise and activities. Consuming carbohydrates a few hours before training or competition helps replenish glycogen stores, the body’s stored form of energy. Opt for items such as breads, rice, oats, pasta, bananas, potatoes.

    Actionable Takeaway: Consume a carbohydrate-rich meal 3-4 hours before exercise. Include a variety of whole foods like sweet potatoes, pasta, and fruits.

    Master pre-training nutrition: balance carbs, protein, fats; hydrate; time meals wisely. Optimize performance with tailored strategies.

    Protein: Building Blocks for Muscle Repair

    Protein is essential for muscle repair and recovery. Including a moderate amount of protein in your pre-exercise meal can help reduce muscle damage and support overall performance. At this time period though it really helps from a fullness standpoint. Protein can be very filling and helps ensure your stomach isn’t growling one minute into the game. Lean sources such as chicken, turkey, tofu, or fish are excellent choices.

    Actionable Takeaway: Add a protein source to your pre-training meal. Examples include grilled chicken with quinoa, Greek yogurt with fruit, or a smoothie with protein powder and berries.

    Fats: A Source of Sustained Energy

    While fats take longer to digest, they can provide a sustained energy source, in particular for endurance athletes and those following a lower carb diet. Including some fats like avocados, nuts, and olive oil in your pre-training meal, but keep portions moderate to avoid feeling sluggish due to the increased digestion time.

    Actionable Takeaway: Incorporate a small amount of fats into your pre-exercise meal. For instance, add avocado slices to a turkey sandwich or sprinkle nuts on top of yogurt.

    Hydration: The Foundation of Performance

    Hydration is often overlooked but is a fundamental aspect of pre-exercise nutrition. Even mild dehydration can negatively impact performance, causing fatigue, decreased concentration and increased soft tissue injury risk. Aim to drink water consistently throughout the day and increase your fluid intake in the hours leading up to exercise.

    Actionable Takeaway: Stay well-hydrated by sipping water throughout the day. In the 2-3 hours before exercise, consume 16-20 ounces of water, and an additional 8-10 ounces 20-30 minutes before starting.

    Pre-Training Timing: When and How Much?

    Master pre-training nutrition: balance carbs, protein, fats; hydrate; time meals wisely. Optimize performance with tailored strategies.

    The timing and quantity of your pre-exercise meal are critical. Eating too close to exercise can lead to discomfort, while consuming too little may leave you feeling fatigued. A general guideline is to eat your last full meal 3-4 hours before exercise and a smaller snack 30-60 minutes before.

    Actionable Takeaway: Experiment with timing to find what works best for you. Aim for a larger meal 3-4 hours before and a smaller snack 30-60 minutes prior to training or competition.

    Individualization: Listen to Your Body

    While these general guidelines provide a foundation, individualization is key. Pay attention to how your body responds to different foods and timing. Some athletes may prefer a larger meal closer to the event, while others may feel better with a more extended period between eating and exercising.

    Actionable Takeaway: Keep a nutrition journal to track your pre-exercise meals and performance. Adjust your approach based on how your body responds.

    Common Pitfalls to Avoid

    In the quest for optimal pre-training nutrition, athletes should be aware of common pitfalls that can hinder performance:

    1. Overeating: Consuming too much food, especially high-fat or high-fiber options when not used to it, can lead to discomfort and sluggishness during exercise.
    2. Underestimating Hydration Needs: Inadequate hydration can impair performance and hinder recovery. Pay attention to your fluid intake throughout the day.
    3. Relying Solely on Supplements: While supplements can be convenient, whole foods provide a broader range of nutrients. Use supplements judiciously and focus on a well-balanced diet.

    Conclusion

    Optimizing pre-training nutrition is a dynamic process that requires attention to individual needs and preferences. By prioritizing a well-balanced mix of carbohydrates, protein, and healthy fats, staying hydrated, and experimenting with timing, athletes can set the stage for peak performance. Remember, there is no one-size-fits-all solution, so listen to your body and make adjustments accordingly. Fuel wisely, and watch your performance soar to new heights.

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  • Carbs, Heat, Macronutrients, Muscle, Performance, Protein, Recovery

    Metabolism changes in the heat impact protein needs

    The body goes through a lot when exercising in the heat. On top of the sweat changes that occur there are several changes that occur in metabolism as well. Staying mindful of these changes will allow you to ensure you keep your body optimally prepared. Impacts on the metabolism affect what the body is predominately using during activity. Naturally in response then it impacts what needs to be consumed to optimally recover afterwards.

    Performance in hotter temperatures

    Exercising and competing in the heat impacts a lot of things including our body's metabolism which alters our protein needs as a result.

    It shouldn’t come as a surprise but when in a hot environment, performance generally declines. On top of the stress being put on the body physically, it has the added stress of having to try cooling itself down. With that added stress, less focus is able to be purely devoted to muscles to maximize performance. With this divided focus, the metabolism is impacted to try and navigate everything going on

    Glucose metabolism in the heat

    Given all the craziness that the body is navigating, the body is needing a lot of energy. Not only is it needing a lot, it’s also needing it quickly! The nutrient that is able to most conveniently come to the rescue in a hurry is glucose and carbohydrates. To help with this, having some carbs pre-workout and during can be extra beneficial. If not provided enough glucose through food or drink the body will try to pull them elsewhere from glycogen or…..protein.

    Protein metabolism in the heat

    Protein is the key component of muscles and naturally we don’t want to make sure it’s being primarily used for muscle building and repair. Unfortunately, in certain situations protein gets prioritized and used for energy more than desired. Training in a hot environment is one of those situations.

    Some amino acids (small proteins) are able to be converted into glucose. When the glucose within the body is being used rapidly, extra glucose needs to be provided from somewhere. This is where protein comes into the scene. Increased protein use for energy results in great muscle breakdown and increased overall soreness. To offset this, greater amounts of protein has to be consumed throughout the day. Nobody wants to lose their hard-earned muscle!

    Adaptation decreases metabolism impact

    Just like with hydration and sweat changes, as the body adapts to the heat so too does the metabolism. The overall stress on the body becomes less as it is less of a shock to the system. Giving the proper time to adapt then decreases that glucose utilization a little bit which preserves the body’s protein stores to decrease protein loss. So during the initial few days, keep these changes in mind to ensure maximum performance and recovery. Have a little bit of extra carbs around and ensure good protein is being consumed at meals and snacks.

    Study referenced: click here

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  • Diets, Macronutrients, Muscle, Performance, Protein

    Is performance better with plant based or meat based diets?

    Debates between plant based or animal based diets has been going on for a long time! Touted benefits of plant based diets tend to revolve around impacts on inflammation, cardiovascular health and the environment. Flipping the script, typical negatives of plant based diets are poor quality protein options and lacking certain nutrients. Recently another study came out to offer additional insight into this. Participants spent 4-weeks eating three different diet strategies; strictly plant based, alternative meat based (think plant burgers and sausage items), and traditional animal based diets. After each 4-week period a series of fitness tests were conducted to compare the effects.

    Performance test results

    Tests measured for performance were distance covered in 12-minute timed run and various strength exercises (chest press, leg press, lat pull downs). While statistical significance wasn’t achieved, there was still a trend favoring animal protein diets. Both total distance covered and strength changes improved a bit more with animal protein. Amongst competitive athletes, even the slightest improvements can have big impacts on the end results. Due to that even minor improvements can’t be overlooked.

    Possible reasons for favored animal results

    Max performance on a plant based diet does need to ensure adequate nutrients are being supplemented that may not otherwise be consumed enough. Main nutrients of note include vitamin B12, creatine and iron. All of these aid in energy production and oxygen delivery. Improvements in those two things will certainly translate into improved performance. Also, the animal protein group was consuming a higher overall protein intake as well. Protein is very important for optimal muscle recovery/repair and muscle building. Due to many plant based protein being incomplete proteins, more protein is needed in these situations. Less total protein on top of that could result of less recovery. Coming into test days a bit more recovered could have aided better performances amongst the animal protein periods.

    Plant based diets may not provide same benefits as animal based diets if additional nutrient needs aren't addressed.

    You can still compete on a plant based diet

    Planning ahead is key for anyone considering a plant based diet. Ensure no key nutrients are being missed which means supplements can play a major role in this situation. Particularly as mentioned previously, vitamin B12, creatine and iron should be considered. Top that off with a bit extra protein and you’ll be in great shape. Regardless your overall diet strategy, some extra veggies and fruit will rarely hurt you. Make sure to keep those an integral part and your performance will continue to thrive.

    Study referenced: click here

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  • Carbs, Energy, Macronutrients, Performance, Protein

    Endurance athletes need plenty of protein too!

    Typically it’s carbs that are getting the all the attention. Energy production is generated from carbs which is what makes them so beneficial in that situation. While yes endurance athletes can benefit from some additional carbs, it’s important to not forget the importance of protein. What if there was more to fueling strategies than just trying to pump carbs in and generate energy?

    Protein a necessity for endurance athletes

    Having protein is first and foremost key for muscle repair and rebuilding. Strength training and body builder type environments tend to be first of mind when thinking protein but it’s important for more than just that! Runners and other endurance athletes beat up their muscles a lot during their training and competition. How can they not be after hours of non-stop activity? Damaging the muscles like that makes it incredibly important to have adequate protein to repair and strengthen them to improve performance. After training is typically when protein is consumed to maximize that repair process. Competing at an elite level requires having healthy and strong muscles to allow for consistent training. Consistent training allows for those gradual performance improvements, translating into better competition results.

    What about protein DURING a run?

    Endurance athlete on a run with some protein aiding performance.

    Recovering after physical activity is certainly important but there could be a way to be a bit more proactive. By adding some protein to your fueling strategy during your run it could help reduce muscle damage and breakdown. Keeping damage down could result in less soreness and in the moment allow for pushing harder and longer. Concerns regarding this strategy have centered around the fear that by having protein during activity could increase protein breakdown for energy. While the body will use some of the protein being consumed for energy, there isn’t enough evidence to suggest it would result in breaking down muscle for more.

    Keep the protein shake next to the Gatorade

    Having a source of protein on hand for training/competition is never a bad thing. Regardless if having the protein before, during or after it’s an important part of any nutrition plan. Consuming adequate protein overall over the course of the entire day is the first step. After that though, having some protein during longer events appear to be worth trying for endurance athletes. Exercise done to exhaustion in the study referenced here showed a few additional seconds improvement in those who had protein before/during their run. While a few seconds may not seem like a lot, sometimes a few seconds is all that separates winning or losing.

    Before jumping in and having a protein shake mid-competition, make sure you try it during a practice run first. The rule is always no new foods during competition! Digesting protein is typically a bit tougher on the body and can result in some stomach discomfort. Response to that obviously differs for everyone but if it doesn’t sit well for you, it’s best to find out during practice. If it doesn’t sit well for you, still try to consume adequate food that does sit well for the event. Overall energy intake is still a key factor for those long endurance events.

    Study referenced: click here

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  • Body Composition, Muscle, Protein, Wellness

    Can high amounts of protein impact testosterone levels?

    Testosterone is involved with a lot of functions in the body. It aids bone growth and strength, sex organ development, cognition and mood. The most popular function of testosterone is its impact on strength and muscle growth. Getting bigger and stronger muscles are naturally common goals of athletes. Trying to optimize testosterone levels is a big topic of interest as a result. Pairing this with protein’s impact on muscle and strength, the two complement each other well. Recent studies are starting to question though if focusing too much on protein could actually result in having protein impact testosterone negatively.

    Current recommendations for optimal protein impact

    Protein impact on testosterone if consumed in too high of amounts

    Recommendations for protein are typically based on one’s body weight. Current sports nutrition guidelines for those looking to build muscle and maximize recovery is around 1.8-2.2g/kg. For a 170 pound person that’s ~155 grams of protein per day. Getting 2g/kg of protein is already challenging for most people. Others though go with the theory of if some is good, more has to be better! Studies looking into even higher intakes are starting to increase though to test the limits. Conducting more studies though makes the definition of “high protein” tough to quantify though as each study may have a different number for it.

    Quantifying “high protein”

    Reviewing many of the studies in this paper it appeared that the cut-off of “high protein” was around 3.4g/kg. Compared to 2g/kg mentioned earlier that is a huge jump! It’s unlikely that someone would achieve this level without putting in a lot of intentional effort. Most of the studies looking at that level of intake though did show it was effective at improving body composition. Score one for high protein! The same researchers also looked into how it impacted kidney and liver function as that tends to get brought up as a common concern. Findings pointed to no negative impacts on kidneys and liver either. Sore two for high protein! Not studied though was testosterone which a recent paper dove into.

    Too much protein impact on testosterone

    Consuming at or above that 3.4g/kg does appear to decrease testosterone levels. Cutting right to the chase on that one! We’re still early in the research on this topic so nothing definitive can be made but there are trends worth noting. Below 3.4g/kg these effects appear to be minimal or non-existent. Looking at various studies playing around with carb and fat intakes they don’t appear to have the same impact on testosterone. Minus one for high protein this time. Decreasing testosterone appears to be the body’s way to increase its ability to digest and process the added protein through different pathways. Physiologically then it would make sense for this to be occurring with very high protein intake.

    So how much protein should be consumed?

    Most people struggle to hit just 2.0g/kg and that is what I would recommend starting at. Consuming 2.0g/kg has been shown many times over to be sufficient to help aid muscle building and repair. This is also low enough to avoid any potential negative impacts on testosterone so it’a a good benchmark to strive for. Certain situations such as injury recovery may need more but the vast majority of athletes and the general public would do great at that 2.0g/kg mark. As an example, at this amount a 170lb. person would need around 155g per day of protein. Make sure your meals and snacks all have a good protein source with them and enjoy the gains!

    Study referenced: click here

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