- Oprah Winfrey
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| Oprah after her marathon- Get it, Oprah! |
I have been putting off writing a blog post for a long time mostly because I just didn't know what to blog about next. So when a friend asked me about protein powders after running I felt like this was the perfect to do some research and write a blog post!
Why do athletes need more protein?
Protein is the building block of muscle--so you can have big guns.
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| Shout out to my brother who has left protein powder all over my bedroom on multiple occasions |
Protein is also important for several other functions including cellular structure and functions, enzyme function, hormones and neurotransmitters, immunity, fluid balance, energy, and movement.
Athletes, who are much more active than the general population, obviously require more protein to make up for losses. Muscle is torn apart during strength training, but also during endurance activities like running. The consistent pounding on pavement during a run causes damage and muscle breakdown, which can lead to injury and soreness. In addition, when carbohydrate and fat stores are depleted the body will turn to muscle for fuel.
So how much more protein is needed, especially for runners?
The general recommendation for daily protein intake is 0.9 g/kg. For an athlete this is raised to a range of 1.2-17 g/kg. The maximal protein recommendation is 2.0 g/kg, but this is geared more towards power lifters and body builders.
While athletes use more protein, it has also been shown that exercise increases the efficiency with which the body utilizes protein--i.e. the more you use it, the less you use it (or the faster you put it back)--so it is not necessary to recoup all of the losses (1). In addition, excessive protein intake can cause stress and damage on the liver and kidneys, and excess is either converted and stores as triglycerides and carbohydrate, or excreted in part via urine (2). The above guidelines have been shown to be safe. In addition, a carbohydrate/protein combination has been shown to be best for recovery.
Since the recommendations for protein consumption are higher in endurance athletes like runners, and these individuals tend to be extremely busy protein powders can be an excellent source. However, there are several alternatives that will also give athletes their protein needs without the worry of exceeding recommendations. Some suggestions are:
- Chocolate milk (my favorite)
- Milk and cereal
- Peanut butter and jelly sandwich (also a fav)
- Lentil soup
- Greek yogurt
- 1 egg or 2 egg whites
If I want to use a protein powder, which protein is best?
There is just as much controversy over which protein to supplement with as there is with whether or not to supplement. Complete proteins derived from animal sources seem to be more effective than plant sources. Of the supplemental proteins, whey protein has been argued to be a better form than other forms (3). For more info on the types of proteins see the end of this post.
When you go to find your protein powder be sure to check exactly how much protein, carbohydrate, and overall calories are in the powder. Think about what you will be using your protein shake for--is it a meal replacement or just a shake? This will influence how many calories you want to consume. In addition, think about how much protein you already have in your diet. For most athletes I recommend 1.5 g/kg/day so for a 140 pound athlete that would be 95 g/day. An individual that consumes meat can hit that number very easily-- one serving of chicken can contain 90 g of protein, but vegetarians may have a harder time getting to this number and can afford--maybe even require--a higher amount of protein in their shake.
I hope this helped anyone confused about their protein needs! And please don't forget I am still raising money for LiveStrong and the NYC half marathon and would appreciate any donations- big or small!
http://www.livestrong.org/fundraising/event/1660/48123/
Updates to come on training!
Types of Protein:
Whey Protein: Naturally occurring in cow's milk; complete protein containing all 8 essential amino acids; fast-absorbing therefore the greatest benefits occur if ingested within one hour post exercise; also contains glutathione, a powerful antioxidant that boosts immune function
Casein Protein: Represents the highest percentage of protein found in milk; slower release of amino acids making it unideal for post-exercise recovery, best consumed in the evening during rest; contains small amounts of lactose that could causes a reaction in lactose-intolerant individuals
Branched Chain Amino Acids (BCAA): The BCAAs-- valine, isoleucine, and leucine-- are essential (must be consumed) in the diet; these proteins may be used for fuel in endurance athletes when carbohydrate and fat sources have been depleted; often found in whey protein
Glutamine: non-essential (naturally occurring) amino acid found within the muscle cell; used to form fuel when the body's carbohydrates have been depleted; often used to prevent muscle breakdown during exercise and preserve muscle size--studies have been inconclusive in healthy individuals, however, it has shown promising results in ill patients
L-arginine: Normal functions include aiding in protein synthesis, increasing immune and nervous system function, increasing oxygen delivery to the heart, and regulating growth hormone levels however studies have been inconclusive as to whether this improves strength gains and lean body mass
1. Rodriguez NR, Vislocky LM, and Gaine PC. Dietary protein, endurance exercise, and human skeletal muscle turnover. Curr opin Clin Nutr Metab Care. 10:40-45, 2007.
2. Martin WF, Armstrong LE, and Rodriguez NR. Dietary protien intake and renal function. Nutr Metab (Lond) 2:25, 2005.
3. Cribb PJ, Williams AD, Carey MF and Hayes A. The effect of whey isolate and resistance training on strength, body composition, and plasma glutamine. Int J Sport Nutr Exerc Metab 16: 494-509, 2006.
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