Hiroyuki Kato, Katsuya Suzuki, Makoto Bannai, Daniel R. Moore
– Determine average protein requirement and recommended protein intake in endurance athletes during a 3 day controlled training period
– After 2-d of controlled diet (1.4 g protein/kg/d) and training (10 and 5km/d) 6 male endurance-trained adults (28±4 y) did a 20 km treadmill run
– Post run they consumed variable amounts of protein (0.2–2.8 g·kg·d) and sufficient energy
– An estimated average requirement and a recommended protein intake of 1.65 and 1.83 g protein·kg
By Alex Hutchinson
THE STUDY POSTED ABOVE by KATO, MOORE et al
– 6 distance runners with typical weekly mileage of between 50 and 130 km
– Day 1: 10 km; Day 2: 5 km; Day 3: 20 km time trial
– After the 20K, they consumed an assigned amount of protein (each subject repeated the protocol as many as 7x)
– They needed an average of 1.65 grams/protein/per kilogram body weight/per day to provide amino acids required for muscle repair and synthesis
– This lead to a “recommended” intake of around 1.8 g/kg/day
– That’s higher than the typical 1.2 to 1.4 g/kg/day recommendation for endurance-trained athletes.
ENDURANCE ATHLETES NEED FOR MORE PROTEIN
– Studies suggest about 5% of the energy you burn during exercise comes from oxidizing protein, and that can rise to 10% if muscles are low on glycogen (as they would be late in a 20K). That could account for an additional 0.2 g/kg/day or so in the current study.
– Protein is needed to repair and remodel tissue—not just the muscle you directly damage while running, but also other damaged areas of the body like the gut; In that respect, high-impact activities like running may trigger greater protein needs than lower-impact activities like cycling or swimming
Hansen M, Bangsbo J, Jensen J, Bibby BM, Madsen K.
– 18 elite orienteers participated in a 1-week training camp (13 exercise sessions)
(1) Half the runners (PRO-CHO) ingested a PRO drink before (0.3 g kg) and PRO-CHO drink after (0.3 g PRO kg and 1 g CHO kg) each exercise session
(2) The others ingested energy and time-matched carbohydrate drinks (CHO)
– A 4-km run-test with 20 control points was performed before and on the last day of the intervention
(1) PRO-CHO, and not CHO, improved performance in the 4-km run-test
(2) Reduction in sense of performance capacity during the intervention was greater in CHO than PRO-CHO
– Whey PRO before and after exercise improves performance and reduces markers of muscle damage during a strenuous 1-wk training camp
Matsumoto K1, Koba T, Hamada K, Sakurai M, Higuchi T, Miyata H.
– Assess the effects of BCAAs on muscle soreness, muscle damage and inflammation during an intensive training program
– 12 long-distance runners (20+/- 1 yr)
– total distance: males: 86 km, females: 64 km)
– They ate the same meals during the training period
– BCAAs during an intensive training program reduces muscle soreness and fatigue sensation
– The perceived changes could be attributed to the reduction of muscle damage and inflammation
Koba T1, Hamada K, Sakurai M, Matsumoto K, Hayase H, Imaizumi K, Tsujimoto H, Mitsuzono R.
– Investigated the effect BCAA supplementation on tissue damage during distance running
– 8 male distance runners (age: 20.4+/-1.2 years, body weight: 58.4+/-4.2 kg)
– 25-km run
– We measured the blood BCAA and lactate dehydrogenase (LDH) level, an index of tissue damage, pre- and post-run.
– The drinks contained:
(1) BCAA (0.4% BCAA in a 4% carbohydrate solution)
(2) or an iso-calorie placebo drink was provided to the subjects 5x during the run without any restriction in volume
– Maintaining the blood BCAA level throughout a long distance run contributes to a reduction in the LDH release
– Therefore, the effect of BCAA supplementation is suggested to reduce the degree of muscle damage