Endurance athletes need plenty of protein too!

Typically it's carbs that are getting the all the attention. Energy production is generated from carbs which is what makes them so beneficial in that situation. While yes endurance athletes can benefit from some additional carbs, it's important to not forget the importance of protein. What if there was more to fueling strategies than just trying to pump carbs in and generate energy?

Protein a necessity for endurance athletes

Having protein is first and foremost key for muscle repair and rebuilding. Strength training and body builder type environments tend to be first of mind when thinking protein but it's important for more than just that! Runners and other endurance athletes beat up their muscles a lot during their training and competition. How can they not be after hours of non-stop activity? Damaging the muscles like that makes it incredibly important to have adequate protein to repair and strengthen them to improve performance. After training is typically when protein is consumed to maximize that repair process. Competing at an elite level requires having healthy and strong muscles to allow for consistent training. Consistent training allows for those gradual performance improvements, translating into better competition results.

What about protein DURING a run?

Recovering after physical activity is certainly important but there could be a way to be a bit more proactive. By adding some protein to your fueling strategy during your run it could help reduce muscle damage and breakdown. Keeping damage down could result in less soreness and in the moment allow for pushing harder and longer. Concerns regarding this strategy have centered around the fear that by having protein during activity could increase protein breakdown for energy. While the body will use some of the protein being consumed for energy, there isn't enough evidence to suggest it would result in breaking down muscle for more.

Keep the protein shake next to the Gatorade

Having a source of protein on hand for training/competition is never a bad thing. Regardless if having the protein before, during or after it's an important part of any nutrition plan. Consuming adequate protein overall over the course of the entire day is the first step. After that though, having some protein during longer events appear to be worth trying for endurance athletes. Exercise done to exhaustion in the study referenced here showed a few additional seconds improvement in those who had protein before/during their run. While a few seconds may not seem like a lot, sometimes a few seconds is all that separates winning or losing.

Before jumping in and having a protein shake mid-competition, make sure you try it during a practice run first. The rule is always no new foods during competition! Digesting protein is typically a bit tougher on the body and can result in some stomach discomfort. Response to that obviously differs for everyone but if it doesn't sit well for you, it's best to find out during practice. If it doesn't sit well for you, still try to consume adequate food that does sit well for the event. Overall energy intake is still a key factor for those long endurance events.

Study referenced: click here