A Protein How-to Guide for Endurance Athletes
By Matt Johnson
Founder of The Feed.
What is the lowest hanging fruit in regards to enhancing athletic performance? It's universally agreed upon that carbohydrates are an endurance athlete's best friend. However, we are quickly learning that protein is a critical component to enhancing strength and overall wellness.
We've always known that protein is excellent for post-workout recovery, but did you know that it is critical for other times of training as well? Understanding how and when to consume protein is vital to supercharging your nutritional strategy.
How much protein should I take?
Training volume and intensity are a driving factor when determining daily intake. For most active individuals, 15% of daily caloric consumption should come from protein. However, it is important to be flexible and adjust to the requirements of your daily/weekly training load.
When volume goes up or intensity increases, athletes may need to increase their protein intake by an additional 5%. This is critical for individuals doing extra work in the gym and/or looking to gain strength.
When should I take my protein?
Timing is crucial for getting the most out of your nutrition – especially protein. For gym workouts or higher intensity efforts running or cycling️, you should consume appx. 15 grams of protein along with a carbohydrate source one hour before exercise.
There is also a special ~30min window of opportunity after your workout to consume 20-30 grams of protein that helps to maintain a positive protein balance. This is when your body is primed to onboard and utilize nutrients for recovery.
What types of protein are the best?
This really comes down to personal preference and dietary restrictions. At The Feed, we carry everything from pea protein, to casein, to whey, to pumpkin seed, to plant-based and virtually everything in between. However, there are two main components to consider in every protein: BCAA's & essential vs. nonessential.
Branch Chain Amino Acids are a group of three essential amino acids: leucine, isoleucine and valine. BCAA supplements have been shown to build muscle, decrease muscle fatigue and alleviate muscle soreness.
Essential proteins are those that are not produced naturally by the body, and thus need to be ingested. Non-essential proteins occur naturally in the body and don’t need to be consumed in the diet.
Could your nutritional strategy benefit from a protein supplement?
Likely. It is tough as endurance athletes to fit in adequate amounts of protein while training for hours day to day. Often, we are consuming so much carbohydrate around training and forget to supply the protein.
First and foremost, find a protein supplement that fits into your dietary constraints. Our SwissRX Total Recovery can be a great option as it encompasses so much more for recovery than just carbs and protein.
With the correct timing and dosage, you will be well onto your way to your best you!