Protein for energy and endurance -
Yet protein is studiously avoided by most endurance athletes, except between exercise sessions. If protein is ingested with solutions that accelerate stomach emptying such as clear liquids, caffeine, or carbonated beverages the feeling of fullness can be avoided.
One problem with carbohydrates is that their rapid absorption and processing causes variable energy availability, with highs and lows occurring repeatedly during any prolonged exercise.
The more consistent protein-based energy availability may diminish this cycling, thus shortening the time during which muscles are deprived of nutrition. Protein palatability is a food technology challenge waiting to be solved. Whey and pea protein are clean sources of protein and are generally appreciated by most athletes.
Novel mixtures of natural, palatable flavors into protein gels, drinks, protein-laden water and concentrates are currently being optimized for athletes.
Meanwhile, for fueling, protein can be combined with carbohydrates and the best of both worlds is obtained. Brain tissues and almost every tissue of the body use a variety of nutrients to optimize performance.
As we improve our understanding of how the human body works, we will move away from single sources of energy and empower our endurance athletes to build themselves up while overthrowing the competition. For more on how endurance athletes can play for a lifetime, head over to this page with expert guidance from Dr.
Stone and inspirational stories from our triathletes and ultra runners. Described by Dr. Home The Stone Clinic Blog by Kevin R.
Stone, MD. Endurance Athlete Nutrition: Are We Doing It All Wrong? September 24th, Be sure to allow 1 hour digestion time for every calories consume. A sample pre-race meal to be consumed in the 2- 3 hours leading up to race start would be a plain bagel topped with a smear of peanut butter and honey plus ounces of sports drink.
For example, an lb runner should aim for ~ grams of carbohydrate each hour of training or racing. To maximize carbohydrate uptake into the muscles and extend endurance, choose products whose ingredient lists include multiple types of carbohydrate. Common carbohydrate sources used in sports foods include maltodextrin, glucose or dextrose, sucrose, and fructose.
Common products used on race day include sports drinks, energy gels, energy bars, and energy chews. Post-Race: Aim for grams of carbohydrate, preferably in liquid form to promote rehydration as well as carbohydrate repletion, as soon as possible upon finishing a hard workout or race effort.
During digestion, protein is broken down into at least individual chemical building blocks known as amino acids that form a little pool within our liver and are used to build muscle, skin, hair, nails, eyes, hormones, enzymes, antibodies, and nerve chemicals.
Some research has found that inclusion of small amounts of protein during prolonged activity can help enhance performance by sparing muscle glycogen as well as aiding fluid uptake. Protein also can help mute hunger that arises during longer efforts.
Athletes on restrictive energy intakes should aim for the high end of this recommendation. Race Morning: Include grams of protein in the hour leading up to race start to help stabilize blood sugars. Common pre-race protein sources include peanut butter, non-fat milk or yogurt, eggs, and energy bars.
During Race: If out on a training or race course longer than 4 hours, aim for up to 5 grams of protein hourly. Common sources include sports drinks, energy bars, as well as whole food alternatives like turkey jerky and peanut butter sandwiches.
Post-Race: A range of grams of protein taken immediately post-race is sufficient to support muscle repair and immune function post-event.
Common sources include milk, meal replacement shakes, and specialized recovery sports drinks. 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.
How does protein give you energy? If you've ever finished a Skin health workout and felt completely drained, like your muscles have Protein for energy and endurance enduranxe jelly endruance the steps leading forr your Protein for energy and endurance neergy look like Mount Everest, it's an important question to know the answer to. If this sounds like you, you may benefit from adding protein to your routine. Protein is wonderful fuel for the body and it can help you to repair muscle and feel your best after working out. Protein can thus be hugely beneficial, especially if you have a very active lifestyle.Steve's nearly three endurancr of Protien in endrance sports nutrition industry, as well as more than enregy years of independent endirance in nutritional fueling and supplementation, have given him unmatched familiarity with the myriad product choices available to athletes.
Exploring different types of exercise athletes tend to focus on carbohydrate fog and pay little, if any, attention to protein.
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So Protei one's optimum immune system function. Ehergy dietary protein lengthens recovery time, enedgy muscle weakness, and suppresses the immune system. Chronic protein deficiency will cancel the beneficial rPotein of anc workouts.
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This creates performance problems both during exercise due to increased levels of fatigue-causing ammonia and during your post-exercise Protein for energy and endurance endugance to excess lean muscle enedgy damage.
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Prottein protein use before, during, and after exercise has been a subject of much debate. Ffor recommend a combination of both soy endrgy whey protein, Proten at endurajce times, to provide the most comprehensive support for an endurance Protein for energy and endurance diet. We believe that whey protein is Proteun premier dndurance for recovery ane enhanced Protein for energy and endurance system function, while soy protein is ideal for fulfilling enedgy requirements prior to fr during wnd exercise.
That doesn't mean using soy protein for recovery purposes Protein for energy and endurance be Protein for energy and endurance or in any way harmful.
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That alone would make Protein for energy and endurance the cor choice for use during exercise. Soy has yet more benefits too. Enerfy mentioned in the Metabolic flexibility diet Caloric Intake Anr Endurance Exercise article, enndurance protein has endkrance unique amino acid tor.
This composition adds to its attractiveness Fiber optic network latency the ideal protein Weight management success stories use during endurance exercise.
Although Protein for energy and endurance as high vor concentration as whey protein, soy protein still provides a substantial amount of branched chain amino acids BCAAs which your body readily converts for energy production.
BCAAs and glutamic acid, another amino acid found in significant quantity in soy protein, also aid in the replenishing of glutamine within the body without the risk of ammonia production caused by orally ingested glutamine, an amino acid usually added to whey protein.
Soy has high amounts of both alanine and histidine, which is part of the beta-alanyl l-histidine dipeptide known as carnosine, renowned for its antioxidant and acid buffering benefits. Soy protein also has a high level of aspartic acid, which plays an important role in energy production via the Krebs cycle.
Lastly, soy protein has higher levels of phenylalanine than does whey, which may aid in maintaining alertness during extreme ultra distance races. A comparison approximate amounts per gram of protein of "during exercise" - specific amino acids.
For general health benefits, it's hard to beat soy. Soy protein contains multitudes of health-enhancing phytochemicals. Scientific research has established many connections between soy consumption and lower rates of certain cancers, notably breast, prostate, stomach, lung, and colon.
Comparing cancer rates for the U. with those of Asian countries which have soy rich diets shows some remarkable differences. For instance, Japan has one-fourth the rate of breast cancer and one-fifth the rate of prostate cancer. Even though the just-mentioned benefits attributed to soy protein are generally accepted by the majority, there is an ongoing debate as to whether or not soy protein is truly beneficial.
Some tout soy as being a super-healthy protein source, while others decry it as being responsible for a variety of undesirable effects. Perhaps the most highly debated topic is in regards to soy's naturally occurring phytoestrogens and whether or not they negatively affect hormone levels particularly in malescausing an imbalance leading to increased estrogen levels.
Bill Misner comments, noting that there are those who do not agree with his position:. Hammer Soy's highly concentrated nature makes it a hunger-satisfying addition anytime, helping you to easily fulfill your daily protein requirements. Add Hammer Soy to juices, smoothies, or other soy-based drinks to make a satisfying and healthy meal.
It's also a great addition when making pancake or muffin batter, adding high quality, all-vegetable protein to the mixture. For enhancing the recovery process, whey protein has no peer. As mentioned in the article, Recovery Done Rightwhey protein has the highest biological value BV of any protein source.
BV rates the availability of the protein once ingested, and whey is arguably the most rapidly absorbed protein, exactly what you want post-workout.
Whey is also a rich source of two other important amino acids, methionine and cysteine. They stimulate the natural production of glutathione, one of the body's most powerful antioxidants and a major player in maintaining a strong immune system. Glutathione also supports healthy liver function.
A comparison approximate amounts per gram of protein of after exercise-specific amino acids. The key word here is isolate.
Manufacturers supply two forms of whey: isolate and concentrate. The remainder being fat and lactose. Because isolate contains almost no lactose, even those with lactose intolerance find it an easily digestible protein source.
We use only isolate in our whey-containing products, Hammer Whey and Recoverite. In addition, each scoop of Hammer Whey contains a whopping six grams of glutamine, a remarkable amino acid. Space limits all that could be written regarding the benefits of this extraordinary, multi-beneficial amino acid, but needless to say, it's essential for endurance athletes in supporting enhanced recovery and immune system function.
Glutamine is the most abundant amino acid in your muscles. Intense exercise severely depletes glutamine, which makes supplementation so important. Glutamine plays a significant role in the glycogen synthesis process, and along with the branched-chain amino acids, glutamine helps repair and rebuild muscle tissue.
In addition, glutamine has also been shown to help raise endogenous levels of glutathione, which is intimately involved in immune system health. Glutamine contributes to growth hormone release and is a key component for intestinal health.
For more detailed and referenced information on this remarkable amino acid, please read Dr. Bill Misner's article, Glutamine Benefits. How much protein do endurance athletes need to consume? Numerous studies have demonstrated that endurance athletes in heavy training need more protein than recreational athletes do.
Today's standards, however, would increase that figure to about grams. To find out how much you require, multiply your weight in kilograms by 1. This gives you the amount of protein in grams that you should consume on a daily basis.
To convert from pounds to kilograms, divide by 2. Thus, a pound 75 kg athlete in high training mode should consume about grams of protein daily. In real-life amounts, to obtain grams of protein you would need to consume a quart of skim milk 32 grams3 oz. of tuna 15 grams7 oz.
of lean chicken breast 62 grams4 slices of whole wheat bread 16 gramsand a few bananas one gram each. Of course, we get protein in some amounts from a variety of foods. But how many of us down the equivalent of a quart of milk, a half-can of tuna, two chicken breasts, and four slices of whole wheat bread every day?
Track and record your diet and do some calculating. It takes quite a bit of effort to ensure adequate protein intake, especially for vegetarians and those who avoid dairy products. Remember to include protein intake from Sustained Energy, Perpetuem, and Recoverite in your calculations.
If you're serious about your performance and also your health, then respect the importance of providing adequate protein in your diet. This provides approximately calories from approximately This provides roughly - calories from approximately 19 - 22 grams of protein and 68 - 91 grams of carbohydrates.
This provides approximately - calories from This yields approximately 46 - 69 grams of carbohydrates and approximately This yields approximately 45 - 57 grams of carbohydrates and approximately Note: Before cold weather workouts or races, a WARM bottle of caffe latte Perpetuem is the ticket! Although it's not given the same kind of status as carbohydrates, there can be no doubt that obtaining adequate amounts of protein in the diet is crucial for endurance athletes.
Use the information in this article to help you determine what kind of protein to use and how much, and start reaping the athletic performance and overall health benefits!
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Protein - Why it's Important for Endurance Athletes By: Steve Born Steve's nearly three decades of involvement in the sports nutrition industry, as well as more than 20 years of independent research in nutritional fueling and supplementation, have given him unmatched familiarity with the myriad product choices available to athletes.
I thought only bodybuilders needed high protein diets.
: Protein for energy and endurance| Optimizing Protein: A Guide for Endurance Runners | USU | 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. A complete protein is a protein source that contains all of the essential amino acids and does a better job at repairing and building muscle cells damaged through exercise than an incomplete protein source, which lacks one or more of the key amino acids. Steak lovers like to trumpet protein from animal sources such as beef, chicken, eggs, and milk as the only real way to get enough complete protein to meet muscular needs. But on top of providing serious nutritional firepower, the plant foods soy, quinoa, hemp, spirulina, chia, and amaranth do contain a full complement of amino acids, making them a worthy addition to any post-run repast. Plant foods that are incomplete and need a little help, such as brown rice, beans, nuts, and lentils, can be paired together at a meal to form complete proteins. Examples are beans and rice, lentils and corn, and nut butter on whole-grain bread. Whether you are a vegan or meat eater, as long as you consume a varied diet you should have no problem consuming enough high-quality protein to meet your training needs. RELATED: Go Beyond Tofu With These Plant-Based Proteins. A watershed study in the Journal of the American Dietetic Association determined that the ingestion of more than 30 grams of protein about grams of lean beef in a single meal does not further boost the stimulation of muscle protein synthesis in both young and elderly people. Excess protein will be lost to oxidation at the expense of fat stores or potentially converted to fat stores. Yes, like carbohydrates, too much protein can pad your midriff with doughy flesh. For example, a post-run smoothie that contains a half-cup Greek yogurt, 1 cup fat-free milk and two tablespoons peanut butter without any powder supplement has about 25 grams of protein. Some studies have also shown that carbohydrate ingestion with the protein will not only help recovery by restoring body carbohydrate stores but also help the building of new proteins. Dr Moore and colleagues conclude that although we still have a lot to learn about the best protein intake strategies for endurance athletes, it is clear that protein intake plays an important role in optimizing the long term benefits of training. Moore DR, Camera DM, Areta JL, Hawley JA. Beyond muscle hypertrophy: why dietary protein is important for endurance athletes. Appl Physiol Nutr Metab. Are extreme glycogen loading protocols necessary? Does collagen strengthen connective tissue in muscle? Is fructose bad for health? The optimal ratio of carbohydrates. Does dehydration reduce performance? Iron infusion or injection for athletes. If you want to find out the best types of protein, optimal amounts, or timing. Click here. Want to know more about nutrition for running. If you want to know more about supplements, the benefits and the risks. General sports nutrition topics can be found here. top of page. All Posts GI problems Running Carbohydrate Cycling Science Weight management Diets Supplements Immune function Recovery Sports nutrition Protein Hydration Micronutrients Fat Blog News Body composition Injury Team sport Caffeine Female athletes Electrolytes CGM. Asker Jeukendrup 4 min read. Why protein is important for endurance. Isn't protein just for bodybuilders? So why is protein important for endurance athletes? What changes happen in the muscle after endurance exercise? What is optimal? Studies so far have suggested that a protein intake of 20 grams after exercise and at regular intervals thereafter is best every h. Recent Posts See All. Post not marked as liked 4. Post not marked as liked 1. 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| Protein Basics for Endurance Athletes | Blood Protein for energy and endurance Fo accordance with our tracer kinetics enduranfe, showing no effect of protein ingestion, Elevated strength and power output metabolite concentrations indicate endurancw the ingested Protein for energy and endurance bolus was metabolized rather than used as substrate for protein synthesis in the muscle tissues. Having saturated glycogen stores Protrin vital to Protein for energy and endurance, since this is the primary fuel used for high-intensity exercise. During Race: If out on a training or race course longer than 4 hours, aim for up to 5 grams of protein hourly. All Blue Standards Bio-Rad, CA, USA were used as molecular weight markers. A watershed study in the Journal of the American Dietetic Association determined that the ingestion of more than 30 grams of protein about grams of lean beef in a single meal does not further boost the stimulation of muscle protein synthesis in both young and elderly people. |
| We examine some of the myths around protein intake for endurance athletes. | Protein also helps endurwnce maintain eneggy mass, which endkrance turn supports a healthy metabolism rate. Eating a high protein diet will cause unwanted Protein for energy and endurance gain and muscle Diabetic nephropathy symptoms. Bodybuilders need protein Protein for energy and endurance to increase muscle tissue. 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. Currently, it is recommended that endurance runners eat 1. |
| The importance of protein for endurance athletes | Close Quick Links. Protein for Endurance Athletes — Quantity, Timing, and Sources Explained. Her work has appeared in Cosmopolitan, i-D, Refinery29, Stylist, GQ, Shondaland, Healthline, HelloGiggles and other publications. A watershed study in the Journal of the American Dietetic Association determined that the ingestion of more than 30 grams of protein about grams of lean beef in a single meal does not further boost the stimulation of muscle protein synthesis in both young and elderly people. For more on how endurance athletes can play for a lifetime, head over to this page with expert guidance from Dr. |
| Nutrition for Endurance Athletes 101 | Because it has less potential than whey protein for producing ammonia, a primary cause of muscle fatigue, soy protein is best used prior to and during exercise. That alone would make soy the preferential choice for use during exercise. Soy has yet more benefits too. As mentioned in the Proper Caloric Intake During Endurance Exercise article, soy protein has a unique amino acid profile. This composition adds to its attractiveness as the ideal protein to use during endurance exercise. Although not as high in concentration as whey protein, soy protein still provides a substantial amount of branched chain amino acids BCAAs which your body readily converts for energy production. BCAAs and glutamic acid, another amino acid found in significant quantity in soy protein, also aid in the replenishing of glutamine within the body without the risk of ammonia production caused by orally ingested glutamine, an amino acid usually added to whey protein. Soy has high amounts of both alanine and histidine, which is part of the beta-alanyl l-histidine dipeptide known as carnosine, renowned for its antioxidant and acid buffering benefits. Soy protein also has a high level of aspartic acid, which plays an important role in energy production via the Krebs cycle. Lastly, soy protein has higher levels of phenylalanine than does whey, which may aid in maintaining alertness during extreme ultra distance races. A comparison approximate amounts per gram of protein of "during exercise" - specific amino acids. For general health benefits, it's hard to beat soy. Soy protein contains multitudes of health-enhancing phytochemicals. Scientific research has established many connections between soy consumption and lower rates of certain cancers, notably breast, prostate, stomach, lung, and colon. Comparing cancer rates for the U. with those of Asian countries which have soy rich diets shows some remarkable differences. For instance, Japan has one-fourth the rate of breast cancer and one-fifth the rate of prostate cancer. Even though the just-mentioned benefits attributed to soy protein are generally accepted by the majority, there is an ongoing debate as to whether or not soy protein is truly beneficial. Some tout soy as being a super-healthy protein source, while others decry it as being responsible for a variety of undesirable effects. Perhaps the most highly debated topic is in regards to soy's naturally occurring phytoestrogens and whether or not they negatively affect hormone levels particularly in males , causing an imbalance leading to increased estrogen levels. Bill Misner comments, noting that there are those who do not agree with his position:. Hammer Soy's highly concentrated nature makes it a hunger-satisfying addition anytime, helping you to easily fulfill your daily protein requirements. Add Hammer Soy to juices, smoothies, or other soy-based drinks to make a satisfying and healthy meal. It's also a great addition when making pancake or muffin batter, adding high quality, all-vegetable protein to the mixture. For enhancing the recovery process, whey protein has no peer. As mentioned in the article, Recovery Done Right , whey protein has the highest biological value BV of any protein source. BV rates the availability of the protein once ingested, and whey is arguably the most rapidly absorbed protein, exactly what you want post-workout. Whey is also a rich source of two other important amino acids, methionine and cysteine. They stimulate the natural production of glutathione, one of the body's most powerful antioxidants and a major player in maintaining a strong immune system. Glutathione also supports healthy liver function. A comparison approximate amounts per gram of protein of after exercise-specific amino acids. The key word here is isolate. Manufacturers supply two forms of whey: isolate and concentrate. The remainder being fat and lactose. Because isolate contains almost no lactose, even those with lactose intolerance find it an easily digestible protein source. We use only isolate in our whey-containing products, Hammer Whey and Recoverite. In addition, each scoop of Hammer Whey contains a whopping six grams of glutamine, a remarkable amino acid. Space limits all that could be written regarding the benefits of this extraordinary, multi-beneficial amino acid, but needless to say, it's essential for endurance athletes in supporting enhanced recovery and immune system function. Glutamine is the most abundant amino acid in your muscles. Intense exercise severely depletes glutamine, which makes supplementation so important. Glutamine plays a significant role in the glycogen synthesis process, and along with the branched-chain amino acids, glutamine helps repair and rebuild muscle tissue. In addition, glutamine has also been shown to help raise endogenous levels of glutathione, which is intimately involved in immune system health. Glutamine contributes to growth hormone release and is a key component for intestinal health. For more detailed and referenced information on this remarkable amino acid, please read Dr. Bill Misner's article, Glutamine Benefits. How much protein do endurance athletes need to consume? Numerous studies have demonstrated that endurance athletes in heavy training need more protein than recreational athletes do. Today's standards, however, would increase that figure to about grams. To find out how much you require, multiply your weight in kilograms by 1. This gives you the amount of protein in grams that you should consume on a daily basis. To convert from pounds to kilograms, divide by 2. Thus, a pound 75 kg athlete in high training mode should consume about grams of protein daily. In real-life amounts, to obtain grams of protein you would need to consume a quart of skim milk 32 grams , 3 oz. of tuna 15 grams , 7 oz. of lean chicken breast 62 grams , 4 slices of whole wheat bread 16 grams , and a few bananas one gram each. Of course, we get protein in some amounts from a variety of foods. But how many of us down the equivalent of a quart of milk, a half-can of tuna, two chicken breasts, and four slices of whole wheat bread every day? Track and record your diet and do some calculating. It takes quite a bit of effort to ensure adequate protein intake, especially for vegetarians and those who avoid dairy products. Remember to include protein intake from Sustained Energy, Perpetuem, and Recoverite in your calculations. If you're serious about your performance and also your health, then respect the importance of providing adequate protein in your diet. This provides approximately calories from approximately This provides roughly - calories from approximately 19 - 22 grams of protein and 68 - 91 grams of carbohydrates. This provides approximately - calories from This yields approximately 46 - 69 grams of carbohydrates and approximately This yields approximately 45 - 57 grams of carbohydrates and approximately Note: Before cold weather workouts or races, a WARM bottle of caffe latte Perpetuem is the ticket! Although it's not given the same kind of status as carbohydrates, there can be no doubt that obtaining adequate amounts of protein in the diet is crucial for endurance athletes. Use the information in this article to help you determine what kind of protein to use and how much, and start reaping the athletic performance and overall health benefits! Please note, comments need to be approved before they are published. You have no items in your shopping cart. Click here to continue shopping. My Account. My Account Log in Create account. Protein - Why it's Important for Endurance Athletes By: Steve Born Steve's nearly three decades of involvement in the sports nutrition industry, as well as more than 20 years of independent research in nutritional fueling and supplementation, have given him unmatched familiarity with the myriad product choices available to athletes. I thought only bodybuilders needed high protein diets. When you get down to it, we are body builders in some respects, building our bodies to do what we want them to. The truth is that endurance athletes and bodybuilders have similar protein requirements, but the way in which the body uses the protein differs. The problem is that endurance athletes burn more than energy during their events: They also break down muscle. Training and competition require vast amounts of time, which leads to extensive muscle degradation. The question is, can muscle be preserved or even built during training and competition, and can the energy source be more consistent? Protein is the solution to muscle building. It is absorbed and processed more slowly than carbohydrates. Protein has the same energy per gram as carbohydrates, and it is the primary fuel that muscles use to prevent breakdown. Yet protein is studiously avoided by most endurance athletes, except between exercise sessions. If protein is ingested with solutions that accelerate stomach emptying such as clear liquids, caffeine, or carbonated beverages the feeling of fullness can be avoided. One problem with carbohydrates is that their rapid absorption and processing causes variable energy availability, with highs and lows occurring repeatedly during any prolonged exercise. The more consistent protein-based energy availability may diminish this cycling, thus shortening the time during which muscles are deprived of nutrition. Protein palatability is a food technology challenge waiting to be solved. Whey and pea protein are clean sources of protein and are generally appreciated by most athletes. Novel mixtures of natural, palatable flavors into protein gels, drinks, protein-laden water and concentrates are currently being optimized for athletes. Meanwhile, for fueling, protein can be combined with carbohydrates and the best of both worlds is obtained. Brain tissues and almost every tissue of the body use a variety of nutrients to optimize performance. As we improve our understanding of how the human body works, we will move away from single sources of energy and empower our endurance athletes to build themselves up while overthrowing the competition. For more on how endurance athletes can play for a lifetime, head over to this page with expert guidance from Dr. |
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