Difference between revisions of "Protein"

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Protein is one of the four main areas of nutrition, the others being carbohydrates, fats and micronutrients. To understand protein, it is helpful to know some basic nutritional science. Protein is made up of amino acids [1]; there are 22 normal amino acids and 8 of them are called 'essential' because they have to be eaten as the body cannot produce them from other foods [2]. A food can be described as 'complete' if it contains a balance of the essential amino acids. Complete proteins are generally from animal sources - dairy and meat. However, you don't need to get all the amino acids from the same food to get a complete protein. Simply having beans and cereals in the diet will create the balance needed. (They don't need to be eaten in the same meal [4])
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Protein requirements for runners are somewhat controversial. I'd recommend starting with these two articles that give good, research-based advice.
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* [https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0189-4 International society of sports nutrition position stand: nutrient timing]
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The human body as no 'store' of protein other than your muscles. There is some interesting research that indicates that having amino acids available as quickly as possible after training will improve [[Muscle|muscle]] synthesis (and therefore recovery). The ideal approach seems to be to take raw amino acids, either before or after training [11]. as they are available more quickly than protein, but this is more expensive than protein. Whey protein is more easily digested (two hours) than other forms of protein, so this is the next best approach. Taking protein before exercise is best, but I for one can't tolerate much protein when running. Taking protein with fast carbohydrate (high [[Glycemic Index]]) can create an insulin spike that also helps muscle synthesis. So taking some Whey protein in Gatorade immediately after running should help recovery and muscle building. [5, 6]
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* [https://examine.com/nutrition/how-much-protein-do-you-need/ Examine.com How much protein do you need per day?]
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My personal observation as a relatively lean runner doing relatively high mileage, it seems that higher protein intakes have been beneficial to recovery and body composition. It also seems that timing my protein and carb intake so that my body doesn't break down muscle to replenish [[Glycogen]] stores after [[High Intensity Interval Training]] is also important.  
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What about sports drinks/gels that contain Protein? The evidence for protein consumption during exercise improving performance is somewhat mixed [9]. My suggestion would be to try it and see how you get on. You could use the commercial carbohydrate/protein drinks/gels, or you could make your own drink by adding protein powder to your current drink. The latter would give you the option of using a higher quality protein, or even an amino acid combination.
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=Protein Absorption Rates=
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This table of absorption rates is useful in determining how quickly protein can be absorbed and how long digestion takes<ref name="BilsboroughMann2006"/>. Some of these numbers seem strange, as a raw egg contains 6g of protein, taking 4.6 hours to digest, and four eggs would take over 18 hours to digest.
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There is a lot of debate over the correct level of protein intake, especially for endurance athletes. However, my overall research indicates that 1.3-1.5 grams per kilogram body weight per day is about right for serious runners.
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{| class="wikitable" style="margin-left: auto; margin-right: auto; border: none;"
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! Type
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There is also debate over taking protein before sleeping. Most repair and recovery occurs at night, so having an adequate supply of protein seems like a good idea, but there are suggestions that it may interfere with sleep. There is also indications that while the essential amino acid tryptophan is vital for sleep, many sources of protein lack sufficient quantities [10]. Personally, I find that a scoop of protein in a glass of milk seems to help me sleep.
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! Absorption rate (g/h)
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I take [http://go.fellrnr.com?id=35454X937677&xs=1&xcust=ProteinONW&url=http%3A%2F%2Fwww.amazon.com%2Fgp%2Fproduct%2FB000QSNYGI Optimum Nutrition's Gold Standard 100% Whey], as it dissolves easily, is reasonably priced and seems to be good quality. The vanilla flavor tastes great mixed with Gatorade, or with milk and cocoa powder. See also [[Protein Powder Contamination]].  
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| Egg protein raw
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| 1.3
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[1]Protein
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[http://en.wikipedia.org/wiki/Protein http://en.wikipedia.org/wiki/Protein]
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| Pea flour
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| 2.4
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[2]Amino Acids
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[http://en.wikipedia.org/wiki/Amino_acid http://en.wikipedia.org/wiki/Amino_acid]
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| Egg protein cooked
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| 2.8
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[3]Complete Protein
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|-
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[http://en.wikipedia.org/wiki/Complete_protein http://en.wikipedia.org/wiki/Complete_protein]
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| Milk protein
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| 3.5
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[4]Protein Combining
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|-
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[http://en.wikipedia.org/wiki/Protein_combining http://en.wikipedia.org/wiki/Protein_combining]
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| Soy protein isolate
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| 3.9
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[5]protein metabolism
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|-
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[http://www.pponline.co.uk/encyc/protein-metabolism.htm http://www.pponline.co.uk/encyc/protein-metabolism.htm]
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| Free AA
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| 4.3
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[6]Strength Training Diet
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|-
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[http://www.pponline.co.uk/encyc/strength-training-diet.htm http://www.pponline.co.uk/encyc/strength-training-diet.htm]
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| Casein isolate
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| 6.1
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[7]Protein: how much do runners need?
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|-
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[http://faculty.washington.edu/crowther/Misc/RBC/protein.shtml http://faculty.washington.edu/crowther/Misc/RBC/protein.shtml]
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| Free AA (profile as casein)
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| 7-7.5
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[8]Runner's World - eat more protein
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[http://www.runnersworld.com/article/0,7120,s6-242-300--12554-0,00.html http://www.runnersworld.com/article/0,7120,s6-242-300--12554-0,00.html]
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| Whey isolate
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| 8-10
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[9]Energy drink: do protein shakes improve performance?
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|}
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[http://www.pponline.co.uk/encyc/energy-drink-do-protein-shakes-improve-performance-40878 http://www.pponline.co.uk/encyc/energy-drink-do-protein-shakes-improve-performance-40878]
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=How much protein in a meal?=
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There's quite a bit of research into how much protein can be consumed in a single meal for optimum muscle growth. Some of this research can be misleading as the protein is often given in a fasted state with no other nutrients, which makes it more likely that some of the protein will be burned for energy rather than going to muscle growth. A review of the available research<ref name="SchoenfeldAragon2018"/> concluded that >20g of protein in a meal may produced additional muscle growth, and suggests that 0.4 g/Kg/meal for a minimum of four meals/day is optimal. Slower digesting proteins may result in a higher level of protein intake being effective.  
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[10]waking up to the performance of sleep
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=References=
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[http://www.pponline.co.uk/encyc/sleep-loss-making-sure-it-doesnt-affect-your-training http://www.pponline.co.uk/encyc/sleep-loss-making-sure-it-doesnt-affect-your-training]
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<references>
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<ref name="SchoenfeldAragon2018">Brad Jon Schoenfeld, Alan Albert Aragon, How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution, Journal of the International Society of Sports Nutrition, volume 15, issue 1, 2018, ISSN [http://www.worldcat.org/issn/1550-2783 1550-2783], doi [http://dx.doi.org/10.1186/s12970-018-0215-1 10.1186/s12970-018-0215-1]</ref>
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[11]Branched chain amino acids prevent muscle protein breakdown but they don't boost performance
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<ref name="BilsboroughMann2006">Shane Bilsborough, Neil Mann, A Review of Issues of Dietary Protein Intake in Humans, International Journal of Sport Nutrition and Exercise Metabolism, volume 16, issue 2, 2006, pages 129–152, ISSN [http://www.worldcat.org/issn/1526-484X 1526-484X], doi [http://dx.doi.org/10.1123/ijsnem.16.2.129 10.1123/ijsnem.16.2.129]</ref>
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[http://www.pponline.co.uk/encyc/0391.htm http://www.pponline.co.uk/encyc/0391.htm]
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</references>

Latest revision as of 13:29, 14 January 2020

Protein requirements for runners are somewhat controversial. I'd recommend starting with these two articles that give good, research-based advice.

My personal observation as a relatively lean runner doing relatively high mileage, it seems that higher protein intakes have been beneficial to recovery and body composition. It also seems that timing my protein and carb intake so that my body doesn't break down muscle to replenish Glycogen stores after High Intensity Interval Training is also important.

1 Protein Absorption Rates

This table of absorption rates is useful in determining how quickly protein can be absorbed and how long digestion takes[1]. Some of these numbers seem strange, as a raw egg contains 6g of protein, taking 4.6 hours to digest, and four eggs would take over 18 hours to digest.

Type Absorption rate (g/h)
Egg protein raw 1.3
Pea flour 2.4
Egg protein cooked 2.8
Milk protein 3.5
Soy protein isolate 3.9
Free AA 4.3
Casein isolate 6.1
Free AA (profile as casein) 7-7.5
Whey isolate 8-10

2 How much protein in a meal?

There's quite a bit of research into how much protein can be consumed in a single meal for optimum muscle growth. Some of this research can be misleading as the protein is often given in a fasted state with no other nutrients, which makes it more likely that some of the protein will be burned for energy rather than going to muscle growth. A review of the available research[2] concluded that >20g of protein in a meal may produced additional muscle growth, and suggests that 0.4 g/Kg/meal for a minimum of four meals/day is optimal. Slower digesting proteins may result in a higher level of protein intake being effective.

3 References

  1. ↑ Shane Bilsborough, Neil Mann, A Review of Issues of Dietary Protein Intake in Humans, International Journal of Sport Nutrition and Exercise Metabolism, volume 16, issue 2, 2006, pages 129–152, ISSN 1526-484X, doi 10.1123/ijsnem.16.2.129
  2. ↑ Brad Jon Schoenfeld, Alan Albert Aragon, How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution, Journal of the International Society of Sports Nutrition, volume 15, issue 1, 2018, ISSN 1550-2783, doi 10.1186/s12970-018-0215-1
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