The branched chain amino acid, leucine, has been most often studied in relation to endurance exercise. Leucine is oxidized by the enzyme, branched-chain oxo-acid dehydrogenase BCOAD.

After a period of endurance exercise training, the activation of BCOAD and amino acid oxidation are attenuated, however the total amount of BCOAD enzyme is up-regulated. With adequate energy and carbohydrate intake, low to moderate intensity endurance activity has little impact on dietary protein requirements and 1.

The only situation where dietary protein requirements exceed those for relatively sedentary individuals is in top sport athletes where the maximal requirement is approximately 1. But do you know everything you need to about protein intake? Like training for a triathlon, dietary protein is not something to take lightly.

Protein is essential for a wide range of bodily processes, most notably the synthesis and maintenance of muscles, enzymes, hormones, bones, cartilage, hair, and skin. Plus, protein helps dull hunger, preventing surreptitious midnight fridge raids, and provides another fuel source for athletes to be used alongside fat and carbohydrate.

To encourage recovery of mile-ravaged muscle, improve strength, help meet increased caloric requirements, and offset protein oxidation during bouts of training, triathletes undeniably require higher protein intake than someone who only runs to the fridge during halftime. Those undergoing endurance training need about 0.

So a pound triathlete needs to eat roughly 88 to grams of protein per day to meet training needs. Understanding and implementing this protein intake for endurance athletes is significant.

As intensity, frequency, and duration of training increases shoot for the higher end of the protein range. Skimp on this, and your body will borrow from muscle to meet its needs—undermining fitness growth. Fortunately, you should have no trouble meeting your protein intake if you nosh on a varied, whole-food diet see an example below.

Studies have demonstrated that consuming a combination of carbohydrates and protein early during the post-workout period enhances muscular glycogen levels the storage form of carbohydrate above what is incurred if only carbohydrates are sent down the gullet. Having saturated glycogen stores is vital to performance, since this is the primary fuel used for high-intensity exercise.

Studies suggest that the ideal ratio of carbs and protein in a post-exercise meal is roughly So, after a hard run, top that plate of pasta with some meat sauce.

RELATED: What is the Right Balance of Carbs, Fat and Protein? The protein that is found in a hunk of steak is made up of a chain of amino acids, 12 of which can be manufactured by the human body.

The only situation where dietary protein requirements exceed those for relatively sedentary individuals is in top sport athletes where the maximal requirement is approximately 1. Although most endurance athletes get enough protein to support any increased requirements, those with low energy or carbohydrate intakes may require nutritional advice to optimize dietary protein intake.

Abstract Acute endurance exercise results in the oxidation of several amino acids. The upper end of that protein intake is recommended for individuals during periods of higher training frequency and greater intensity and during periods of calorie restriction to maintain muscle mass.

In regards to the timing of protein intake, the position statement recommends that individuals consume 0. Furthermore, that same amount is recommended every 3 to 5 hours over multiple meals throughout the day to maximize muscular adaptation.

Although the current evidence states that athletes need more than the current recommendations, it is not quite as high as what is observed in some gym circles. This article was published by Michigan State University Extension.

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The majority of available science has explored the efficacy of ingesting single protein sources, but evidence continues to mount that combining protein sources may afford additional benefits [ ].

For example, a week resistance training study by Kerksick and colleagues [ 22 ] demonstrated that a combination of whey 40 g and casein 8 g yielded the greatest increase in fat-free mass determined by DEXA when compared to both a combination of 40 g of whey, 5 g of glutamine, and 3 g of BCAAs and a placebo consisting of 48 g of a maltodextrin carbohydrate.

Later, Kerksick et al. Similarly, Hartman and investigators [ 93 ] had 56 healthy young men train for 12 weeks while either ingesting isocaloric and isonitrogenous doses of fat-free milk a blend of whey and casein , soy protein or a carbohydrate placebo and concluded that fat-free milk stimulated the greatest increases in Type I and II muscle fiber area as well as fat-free mass; however, strength outcomes were not affected.

Moreover, Wilkinson and colleagues [ 94 ] demonstrated that ingestion of fat-free milk vs. soy or carbohydrate led to a greater area under the curve for net balance of protein and that the fractional synthesis rate of muscle protein was greatest after milk ingestion.

In , Reidy et al. However, when the entire four-hour measurement period was considered, no difference in MPS rates were found. A follow-up publication from the same clinical trial also reported that ingestion of the protein blend resulted in a positive and prolonged amino acid balance when compared to ingestion of whey protein alone, while post-exercise rates of myofibrillar protein synthesis were similar between the two conditions [ ].

Reidy et al. No differences were found between whey and the whey and soy blend. Some valid criteria exist to compare protein sources and provide an objective method of how to include them in a diet.

As previously mentioned, common means of assessing protein quality include Biological Value, Protein Efficiency Ratio, PDCAAS and IAAO. The derivation of each technique is different with all having distinct advantages and disadvantages.

For nearly all populations, ideal methods should be linked to the capacity of the protein to positively affect protein balance in the short term, and facilitate increases and decreases in lean and fat-mass, respectively, over the long term.

To this point, dairy, egg, meat, and plant-based proteins have been discussed. As mentioned previously, initial research by Boirie and Dangin has highlighted the impact of protein digestion rate on net protein balance with the two milk proteins: whey and casein [ , , ].

Subsequent follow-up work has used this premise as a reference point for the digestion rates of other protein sources. Using the criteria of leucine content, Norton and Wilson et al. Wheat and soy did not stimulate MPS above fasted levels, whereas egg and whey proteins significantly increased MPS rates, with MPS for whey protein being greater than egg protein.

MPS responses were closely related to changes in plasma leucine and phosphorylation of 4E—BP1 and S6 K protein signaling molecules. More importantly, following 2- and weeks of ingestion, it was demonstrated that the leucine content of the meals increased muscle mass and was inversely correlated with body fat.

Tang et al. These findings lead us to conclude that athletes should seek protein sources that are both fast-digesting and high in leucine content to maximally stimulate rates of MPS at rest and following training.

Moreover, in consideration of the various additional attributes that high-quality protein sources deliver, it may be advantageous to consume a combination of higher quality protein sources dairy, egg, and meat sources. Multiple protein sources are available for an athlete to consider, and each has their own advantages and disadvantages.

Protein sources are commonly evaluated based upon the content of amino acids, particularly the EAAs, they provide. Blends of protein sources might afford a favorable combination of key nutrients such as leucine, EAAs, bioactive peptides, and antioxidants, but more research is needed to determine their ideal composition.

Nutrient density is defined as the amount of a particular nutrient carbohydrate, protein, fat, etc. per unit of energy in a given food. In many situations, the commercial preparation method of foods can affect the actual nutrient density of the resulting food.

When producing milk protein supplements, special preparations must be made to separate the protein sources from the lactose and fat calories in milk. For example, the addition of acid to milk causes the casein to coagulate or collect at the bottom, while the whey is left on the top [ ].

These proteins are then filtered to increase their purity. Filtration methods differ, and there are both benefits and disadvantages to each. Ion exchange exposes a given protein source, such as whey, to hydrochloric acid and sodium hydroxide, thereby producing an electric charge on the proteins that can be used to separate them from lactose and fat [ ].

The advantage of this method is that it is relatively cheap and produces the highest protein concentration [ ]. The disadvantage is that ion exchange filtration typically denatures some of the valuable immune-boosting, anti-carcinogenic peptides found in whey [ ].

Cross-flow microfiltration, and ultra-micro filtration are based on the premise that the molecular weight of whey protein is greater than lactose, and use 1 and 0. As a result, whey protein is trapped in the membranes but the lactose and other components pass through.

The advantage is that these processes do not denature valuable proteins and peptides found in whey, so the protein itself is deemed to be of higher quality [ ]. The main disadvantage is that this filtration process is typically costlier than the ion exchange method.

When consumed whole, proteins are digested through a series of steps beginning with homogenization by chewing, followed by partial digestion by pepsin in the stomach [ ]. Following this, a combination of peptides, proteins, and negligible amounts of single amino acids are released into the small intestine and from there are either partially hydrolyzed into oligopeptides, 2—8 amino acids in length or are fully hydrolyzed into individual amino acids [ ].

Absorption of individual amino acids and various small peptides di, tri, and tetra into the blood occurs inside the small intestine through separate transport mechanisms [ ]. Oftentimes, products contain proteins that have been pre-exposed to specific digestive enzymes causing hydrolysis of the proteins into di, tri, and tetrapeptides.

A plethora of studies have investigated the effects of the degree of protein fractionation or degree of hydrolysis on the absorption of amino acids and the subsequent hormonal response [ , , , , , ].

Further, the rate of absorption may lead to a more favorable anabolic hormonal environment [ , , ]. Calbet et al. Each of the nitrogen containing solutions contained 15 g of glucose and 30 g of protein.

Results indicated that peptide hydrolysates produced a faster increase in venous plasma amino acids compared to milk proteins. Further, the peptide hydrolysates produced peak plasma insulin levels that were two- and four-times greater than that evoked by the milk and glucose solutions, respectively, with a correlation of 0.

In a more appropriate comparison, Morifuji et al. However, Calbet et al. The hydrolyzed casein, however, did result in a greater amino acid response than the nonhydrolyzed casein. Finally, both hydrolyzed groups resulted in greater gastric secretions, as well as greater plasma increases, in glucose-dependent insulinotropic polypeptides [ ].

Buckley and colleagues [ ] found that a ~ 30 g dose of a hydrolyzed whey protein isolate resulted in a more rapid recovery of muscle force-generating capacity following eccentric exercise, compared with a flavored water placebo or a non-hydrolyzed form of the same whey protein isolate. In agreement with these findings, Cooke et al.

Three and seven days after completing the damaging exercise bout, maximal strength levels were higher in the hydrolyzed whey protein group compared to carbohydrate supplementation. Additionally, blood concentrations of muscle damage markers tended to be lower when four ~g doses of a hydrolyzed whey protein isolate were ingested for two weeks following the damaging bout.

Beyond influencing strength recovery after damaging exercise, other benefits of hydrolyzed proteins have been suggested. For example, Morifuji et al. Furthermore, Lockwood et al.

Results indicated that strength and lean body mass LBM increased equally in all groups. However, fat mass decreased only in the hydrolyzed whey protein group. While more work needs to be completed to fully determine the potential impact of hydrolyzed proteins on strength and body composition changes, this initial study suggests that hydrolyzed whey may be efficacious for decreasing body fat.

Finally, Saunders et al. The authors reported that co-ingestion of a carbohydrate and protein hydrolysate improved time-trial performance late in the exercise protocol and significantly reduced soreness and markers of muscle damage.

Two excellent reviews on the topic of hydrolyzed proteins and their impact on performance and recovery have been published by Van Loon et al. The prevalence of digestive enzymes in sports nutrition products has increased during recent years with many products now containing a combination of proteases and lipases, with the addition of carbohydrates in plant proteins.

Proteases can hydrolyze proteins into various peptide configurations and potentially single amino acids. It appears that digestive enzyme capabilities and production decrease with age [ ], thus increasing the difficulty with which the body can break down and digest large meals.

Digestive enzymes could potentially work to promote optimal digestion by allowing up-regulation of various metabolic enzymes that may be needed to allow for efficient bodily operation.

Further, digestive enzymes have been shown to minimize quality differences between varying protein sources [ ].

Individuals looking to increase plasma peak amino acid concentrations may benefit from hydrolyzed protein sources or protein supplemented with digestive enzymes. However, more work is needed before definitive conclusions can be drawn regarding the efficacy of digestive enzymes.

Despite a plethora of studies demonstrating safety, much concern still exists surrounding the clinical implications of consuming increased amounts of protein, particularly on renal and hepatic health. The majority of these concerns stem from renal failure patients and educational dogma that has not been rewritten as evidence mounts to the contrary.

Certainly, it is clear that people in renal failure benefit from protein-restricted diets [ ], but extending this pathophysiology to otherwise healthy exercise-trained individuals who are not clinically compromised is inappropriate. Published reviews on this topic consistently report that an increased intake of protein by competitive athletes and active individuals provides no indication of hepato-renal harm or damage [ , ].

This is supported by a recent commentary [ ] which referenced recent reports from the World Health Organization [ ] where they indicated a lack of evidence linking a high protein diet to renal disease.

Likewise, the panel charged with establishing reference nutrient values for Australia and New Zealand also stated there was no published evidence that elevated intakes of protein exerted any negative impact on kidney function in athletes or in general [ ].

Recently, Antonio and colleagues published a series of original investigations that prescribed extremely high amounts of protein ~3. The first study in had resistance-trained individuals consume an extremely high protein diet 4.

A follow-up investigation [ ] required participants to ingest up to 3. Their next study employed a crossover study design in twelve healthy resistance-trained men in which each participant was tested before and after for body composition as well as blood-markers of health and performance [ ].

In one eight-week block, participants followed their normal habitual diet 2. No changes in body composition were reported, and importantly, no clinical side effects were observed throughout the study.

Finally, the same group of authors published a one-year crossover study [ ] in fourteen healthy resistance-trained men. This investigation showed that the chronic consumption of a high protein diet i.

Furthermore, there were no alterations in clinical markers of metabolism and blood lipids. Multiple review articles indicate that no controlled scientific evidence exists indicating that increased intakes of protein pose any health risks in healthy, exercising individuals.

A series of controlled investigations spanning up to one year in duration utilizing protein intakes of up to 2. In alignment with our previous position stand, it is the position of the International Society of Sports Nutrition that the majority of exercising individuals should consume at minimum approximately 1.

The amount is dependent upon the mode and intensity of the exercise, the quality of the protein ingested, as well as the energy and carbohydrate status of the individual. Concerns that protein intake within this range is unhealthy are unfounded in healthy, exercising individuals. An attempt should be made to consume whole foods that contain high-quality e.

The timing of protein intake in the period encompassing the exercise session may offer several benefits including improved recovery and greater gains in lean body mass. In addition, consuming protein pre-sleep has been shown to increase overnight MPS and next-morning metabolism acutely along with improvements in muscle size and strength over 12 weeks of resistance training.

Intact protein supplements, EAAs and leucine have been shown to be beneficial for the exercising individual by increasing the rates of MPS, decreasing muscle protein degradation, and possibly aiding in recovery from exercise. In summary, increasing protein intake using whole foods as well as high-quality supplemental protein sources can improve the adaptive response to training.

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And how do we benefit from it pre-, during, and post-exercise? The value of the post-run recovery shake is often underestimated. Photo: Shutterstock. Protein in its most basic form is a macronutrient made up of amino acids or what we routinely call the building blocks of life.

They are compounds that are critical for you to build not only proteins but also hormones and neurotransmitters.

Essential amino acids are amino acids that cannot be made by our bodies, we have to ingest them. There are nine essential amino acids: histidine, isoleucine, leucine remember this one , lysine, methionine, phenylalanine, threonine, tryptophan did someone say turkey?

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 hemoglobin, 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 1.

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. Broadly speaking, the average individual has a recommended daily allowance RDA of 0.

But an RDA is not the optimal amount of protein for you — an active endurance athlete who has a multitude of factors at play, including age, lifestyle, physical activity, body composition, and underlying chronic health conditions — and what we need to know here is your estimated average requirement 2.

Exercise breaks down muscle proteins, and what we do as endurance athletes breaks down quite of bit of it — meaning we need to ingest more protein than the average person. Getting this balance right prevents the loss of muscle tissue, aids in recovery, and helps maintain muscular strength.

While we are not always trying to build muscle like a strength and power athlete, we still have high protein needs to allow for physiological adaptations to occur and make the most of our training.

Infographic showing the basic functions of protein for the body. The general consensus at this point, including from the International Society of Sports Nutrition , is that endurance athletes need at least 1. I find this all difficult to visualize, so here is a list of protein-rich items and their protein content:.

While in most activities protein ingestion is most critical in the two-hour window post-exercise, our sport has slightly different nutritional demands as highlighted by this article. One interesting difference is that we have the ability to comfortably ingest fat and protein on the run when we are racing at lower intensities.

When your runs and races get long, protein can also be on the menu. In practice, what this looks like is up to 0. What are the benefits? When it comes to protein on the run, adding it in mostly aids in limiting exercise-associated muscle damage.

Ingestion also aids by reducing creatine kinase elevations a marker of muscular damage , decreases subjective feelings of muscle soreness, and may increase muscle protein synthesis 1.

This becomes more important as ultramarathons grow longer, contain lots of eccentric contractions read: running downhill , and during stage races where rapid recovery is important. When you are suddenly trying to get in grams of protein in a day, timing and dose become really important, in order to most readily absorb the protein you are ingesting.

This does appear to provide great muscular and mitochondrial protein synthesis repairing muscular tissues and aid in glycogen synthesis replenishing those carbohydrate stores in your muscles 3.

So, how much protein should you be ingesting during this window? Well, you can only really absorb 25 to 30 grams of protein at a time. Much above that, and you start to produce expensive urine. Replacement of electrolytes becomes instrumental in endurance bouts lasting longer than 1 hour, especially when training and racing in hot and humid conditions.

The principle electrolytes include sodium generally bound to chloride , potassium, magnesium, and calcium. These electrolytes are involved in metabolic activities and are essential to the normal function of all cells, including muscle function.

Pre-Race: Athletes vulnerable to muscle cramping and fatigue as well as those competing in heat may benefit from increasing salt intake in the few days leading up to race day.

Many of the carbo-loading options, such as pretzels, sports drinks, breads, and cereals, accommodate this. Similarly, on race morning, choosing saltier carbohydrate sources, such as a salt bagel, and sipping on a sports drink rather than plain water may help.

Salt loading is not recommended for athletes on blood pressure medications. During Race: Aim for mg of sodium per standard bike bottle of water consumed ounces as well as smaller amounts of potassium, magnesium, and calcium. Note that too much sodium can lead to bloating and GI discomfort so be sure to account for all your sources, including sports drinks mg per 8 oz , energy gels mg per packet and chews mg per 3 pieces , salt packets ~ mg per packet , and electrolyte capsules ~ mg per capsule.

Post-Race: Sipping on a sports drink, rather than plain water, post-race will facilitate optimal rehydration of muscles, including replacement of lost electrolytes.

Because water serves as the medium for all metabolic activity, helps to lubricate our muscles and joints, and also keeps our core body temperature in check, failure to take in enough fluids during a long run can have a dramatic negative impact on both health and performance.

Therefore, determination of sweat rate and consequent fluid demands is extremely important for athletes. Daily: Drink half your body weight in pounds in fluid ounces or so urine runs pale yellow during the day. For example, a lb man requires approximately 75 ounces of fluid daily.

Unfortunately, this level of dehydration can have significant negative consequences on performance so be sure to sip on ounces of fluid in the hours leading up to race start or so that urine runs pale yellow.

During-Race: Aim for ½-1 liter or approximately 1 standard bike bottle ~ ounces per hour or so that urine runs pale yellow. It is important to note that over-hydration, also known as hyponatremia, can be just as dangerous as dehydration and is generally caused by consuming fluids, especially water, beyond that of what the body can absorb.

Cardinal symptoms of over- hydration include clear urine, pressure headaches, nausea, vomiting, and confusion. To monitor hydration status, weigh in pre- and post-workout. It is estimated that one needs approximately 20 ounces of fluid to replenish 1-lb of body weight.

A central nervous system stimulant, caffeine may help maintain blood glucose concentration and reduce power loss through its effects on the active musculature and nervous system that reduce fatigue and perceptions of effort, discomfort, and pain.

Specific flavors of energy gels and chews are caffeinated at a dose of mg pack. It is important to experiment with personal tolerance to caffeine as some athletes do not respond favorably to caffeine with symptoms such as a racing heart beat, muscle twitching, stomach distress, and anxiety serving as reason for avoidance.

Aim for mg of caffeine e. Avoid consuming more than mg of caffeine on race day. For best results, consider eliminating caffeine from the diet for 10 days prior to racing.