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The final answer of amount of protein we need for endurance athlete


I have been the course Nutrition and Physical activity for health ,I wanted to understand more about the the correct balance of carbs, protein in fat for healthy diet. I also wanted to understand how much protein is needed for daily training with weight lifting and HIIT exercise.

Dr. Amy D. Rickman suggested in the video lectures 0.8 gram of protein per KG of body weight for normal people. for athlete this can be increased to 1 to 2 grams.

There was a hot discussion on the study group’s forum on the required amount of protein and the value/usefulness of whey protein, after a hot discussion Dr. Amy clarified things saying:

 

Hi All, I will post a summary below that will hopefully clear up a few of the issues discussed above. It is recommended that athletes take in 1.0 to 2.0 grams/kg body weight /day, depending on the type of activity and intensity level of the activity. The timing of protein intake is very important, especially after physical activity. Exercise has an acute effect on the body; it puts it into a catabolic state. As was discussed in the lectures, glycogen is broken down to provide glucose, skeletal muscle proteins provide amino acids, and stored fats provide fatty acids for energy (this will be discussed next week). However, after exercise or the catabolic state there is an opportunity for recovery from the acute effect of physical activity and skeletal muscle growth (also known as the "anabolic window"). The hours after exercise are most important for replacing glycogen and optimizing skeletal muscle protein synthesis. Immediately after exercise or up to 2-3 hours appears to be the optimal time for protein consumption (more research is still needed here). 10-20 grams of high-quality protein are recommended to be ingested after exercise. Taking in more than this results in amino acids being used for energy or if energy needs are already met, stored as fat. High-quality protein include proteins such as egg whites, whey, casein, and soy. Soy and whey are quickly digested and are known as "fast-acting proteins." On the other hand, casein is more slowly digested and known as a "slow-acting protein." Milk is a combination of whey and casein, both of which will promote skeletal muscle synthesis. Milk is often recommended after exercise because it contains both types of protein (in addition to carbohydrate). The fast acting protein (whey), gives us a rapid rise in blood amino acids initially and then the casein gives a slower, longer sustained increase in blood amino acids, which can help to suppress skeletal muscle protein breakdown.

Before entering the course I came across this great articles: http://www.simplyshredded.com/fuel-up-correct-pre-postworkout-nutrition-will-trigger-lean-muscle-gains.html and http://chadwaterbury.com/the-truth-about-post-workout-nutrition/ which explain the correct pre/post workout nutrition intakes.

BUT, it is highly suggested and as per the course, not to exceed 20 grams of protein per mean as it will be moved to fat, also Dr. Amy suggested using high quality protein which could be Soy, Milk or Whey protein (So whey protein is not a myth Winking smile)

Hope that things are clear now Smile.

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