Power of Protein

Jennifer Hutchison asks how much protein a triathlete really needs.

How much protein does a triathlete need? Is protein in a sports drink really necessary?

These two questions can spark a firestorm of debate amongst sports nutrition professionals, nutrition savvy athletes and sport nutrition manufacturers that promote products packed with a protein punch. This month I will discuss the third macronutrient that provides balance and protection in an athlete’s diet, protein.

Protein Basics
Dietary protein, like carbohydrate and fat, performs a very important job in an athlete’s diet. Protein’s primary role in the body is to support growth, maintenance and repair of muscle and other body tissues, while also being a backbone for many hormones and enzymes and supporting a healthy immune system. An athlete’s overall health and performance can be closely tied to protein balance. Protein intake that is insufficient can place the athlete at risk for illness and or injury.

Body proteins are constantly being broken down and resynthesized on a daily basis both at rest and during training. Protein, although not a preferred fuel source, can be used to sustain physical activity. Gluconeogenesis is the body process that breaks down protein (think muscle) and converts it to carbohydrate (glucose) to be used as fuel.

Dietary protein’s main purpose should be for the repair and recovery of damage muscle and cells caused by training and racing as opposed to being used as a fuel source. In order to do this athletes must ensure that they are already meeting both their daily calorie and carbohydrate needs which have been addressed in previous articles.

Building Blocks
Protein is synthesized from amino acids (the building blocks of protein). There are 20 different amino acids (AA) that, in various combinations, create the different types of protein. What makes a particular protein source unique is how these AAs are combined.

There are two major categories of AAs: Essential and Nonessential.

Essential AAs cannot be made in the body therefore they must be supplied by the diet.
The essential AAs are Histidine, Isoleucine*, Leucine*, Lysine, Methionine, Phenylalanine, Threonine, Tryptphan and Valine*

Food sources that contain all of the essential AAs are commonly referred to as “complete” proteins. These foods include animal proteins such as meat, fish, dairy products and eggs.

Side note: (BCAA) Branch chain amino acids (denoted with the * above) are essential AAs of interest to many endurance athletes as they are thought to play a role in mental “strength” and delaying fatigue. BCAAs are stored in the muscle and can be used as fuel during long training days and for 70.3 to Ironman races,particularly if carbohydrate intake falls short.

In theory, BCAAs supplementation (in the form of protein containing sports drinks) seems to make sense, but there is very little solid research which confirms a performance benefit. Consuming sports drinks with protein is not harmful. The biggest subjective issue I have encountered with Ironman athletes is taste. Sports drinks containing protein do not taste so swell after a few hours roasting in the heat. If an athlete is not keen on the taste of their sports drink, they most likely will not drink enough, which can be problematic on race day!

So the burning question: is a protein containing sports drink really needed during endurance training? The answer is no. With that said, I do know of many athletes who swear by their carb/protein potion. So as they say “if it ain’t broke, don’t fuss with it”.

Nonessential amino acids are just as important as essential AAs with the difference being these AAs CAN be made by the body and do not have to come from the diet. Nonessential AAs s are Alanine, Arginine, Asparagine, Aspartic acid, Cysteine, Glutamine, Glutamic Acid, Glycine, Proline, Serine and Tyrosine.

Food sources that may be lacking in one or more of the essential AAs is referred to as “incomplete” proteins. All plant sources of protein (beans, legumes, whole grains, vegetables, nuts and seeds) with the exception of soy are considered incomplete.

Athletes that choose to follow a plant based (vegetarian) training diet should include soy products and incorporate variety in selecting beans/ legumes, whole grains and vegetables. Protein needs CAN be met following a vegetarian diet but these athletes have to ensure they compliment their grain choices with their meat alternative choices so that all the AAs are being supplied over the course of the day.

Protein Requirements
In spite of popular belief, endurance athletes can meet their protein needs without tons of dietary supplements.

The keys to meeting protein needs are 1) knowing how much protein to aim for 2) learning more about the protein content of various foods and 3) planning meals … which can be easier said than done!

Athlete protein needs are based on lean body weight (preferred over total body weight), the type of training (strength/power vs. endurance) and phase of training (base/ build/peak/race). Athletes new to physical training, in general will have a slightly higher protein need than those athletes who have more training experience.

The average athlete may only need the recommended 0.8 gm protein per kilogram body weight per day.

However the very nature of preparing for the 70.3 and Ironman distances will most certainly require a bit more to mend a body battered from 12 to 20+ weekly training hours.

The chart below can be used as a guide to estimate daily protein needs based on the daily training volume. It would be fair to say that athletes who have shorter, more intense, workouts which produce some degree of muscle damage (i.e. muscle soreness) may benefit from that next higher level of protein intake.

Daily Training	Grams per pound body weight	Grams per kilogram (kg) body weight
Up to 60 min per day	0.5	1.1
Between 1 to 2 hours	0.6	1.3
Between 2 to 3 hours	0.7	1.5
Greater than 3 hours	0.8	1.8

 

More is not better
Most athletes with a well balanced diet can easily meet their daily protein requirements. It is a common practice for some athletes to over consume protein believing this in turn will help boost lean body mass. The truth is that the body does not store excess dietary protein as muscle. Once dietary protein has fulfilled its role the excess is broken down and goes to be used as fuel, stored as body fat or excreted by the body via urine.

Protein content of various foods
Oils – none
Fruit- minimal
Grains- 3 grams per serving (1 sl bread, ½ c rice or pasta)
Nuts – 5 grams per 1 oz
Milk/Dairy/ Milk Alternative- 5 to 8 grams per serving (8 oz milk, 6 oz yogurt, 1 oz cheese) Cottage Cheese- 14 grams per ½ cup
Beans – 7 to 8 grams per ½ cup
Meat Alternative/ Soy – 16 to 20 grams per ½ c ( tofu, tempeh) 1 Egg – 7 to 9 grams
Meat – 21 to 27 grams per 3 oz cooked (beef, chicken, turkey, fish, pork)

How much is a portion? For most normal size athletes, the inside diameter of your hand and thickness of your palm is your rough guide to a meat portion appropriate for you.

Nutrition tips for meeting daily protein needs:

Include a protein containing food at every meal and every post workout snack.

To optimize the recovery process, target 10-20 grams of protein (along with the carbohydrate source) in post workout snacks.

Breakfast Ideas
· High protein cereal (ex: Kashi Go Lean), low fat dairy/soy (milk, yogurt)
· Scrambled egg white omelet w/ low fat cheese
· Add 1 scoop soy/ whey protein isolate powder to your hot cereal
· Use milk or soymilk instead of water for hot cereal.

Lunch Ideas
· Turkey/ Tuna/ Chicken Wrap, Beans & Rice, Bean Burrito
· Add part skim mozzarella cheese, crumbled tofu or chickpeas to salads
· Eating out? Request double meat on your sandwiches.

Dinner Ideas
· Tofu Stir Fry w/ Brown Rice, All Bean Chili w/ Rice
· Grilled Chicken, Lean Beef, Pork, Baked Fish with Potatoes or Pasta
· Quinoa and Black Beans served with shredded lowfat soy cheese

Snack Ideas
· Low fat Cheese, Cottage Cheese, Low fat Yogurt with fruit
· Chocolate Milk, Smoothie made w/ Soymilk
· Whole Grain Toast/ Muffin with Peanut or Almond butter

Adequate daily protein is crucial for athletes to maintain a strong, healthy and powerful body. Knowing what your daily needs are is one thing, but knowing you are consuming adequate protein on a daily basis is another. Make use of the many good online resources and lists that can be found that identify the quantity of protein contained in various foods and track your daily intake of not only protein but also carbohydrate and fat as previously discussed in the past couple Ironman.com nutrition articles. If all the numbers and calculations leave you with a headache then consider adding a sports dietitian to your personal performance enhancement team. The use of a qualified sports nutrition professional, like that of a skilled endurance coach can help you take the guess work out of your daily and weekly eating plan and allow you to focus on what most Ironman and 70.3 athletes enjoy the most……..train, eat, sleep and race.

Jennifer Hutchison, RD, CSSD is Board Certified as a Specialist in Sports Dietetics, a USA Triathlon Certified Level 3 Elite Coach. As a Registered Dietitian, Jennifer uses her academic training, certifications and “real world” experience to help fuel athletes worldwide. You can direct comments, questions or suggestions for further articles to Jennifer via email to eSportsRD@aol.com or go to www.IronCladCoaching.com . References available upon request.

Sports Nutrition For Competition

By Stephanie Nunes, RD

Studies have shown that having a fueling and hydration plan for competition can improve performance along with proper training

Day before competition:

Goal: Eat high Carbohydrate meals the day and night before to fuel your muscles. The meal composition should be: 2/3 carbohydrate (bread, bagels, pasta, rice, tortillas, potatoes, cereal, fruits, juices, vegetables, yogurt, and milk) and 1/3 protein (lean red meats, poultry, fish, shellfish, eggs, milk, cheese, soy products, beans, nuts/nut butters, and seeds). Fried or fatty foods will not fuel your muscles or enhance performance.

Ideas:
Pasta with red sauce, rice bowls, baked potatoes with lean meat and veggies, Chinese food with rice, bean and cheese burritos, waffles and peanut butter (yes it is ok to have breakfast food at night!), thick crust pizza with veggies/Canadian bacon, fruit or juice with meals or during the day, lean meat sandwich.

Hydration:
Make sure you are drinking water, juices and sports drinks throughout the day to stay hydrated. Your pee should look like lemonade, NOT apple juice!
 

Day of competition Breakfast:

Goal: Refuel your body to replace the energy it used while you slept. Breakfast also helps you think better. Once again, the breakfast should be high carbohydrate, low fat, small amount of protein (depending on tolerance and time of event). If your event is 2 -3 hours or more after breakfast, this should be a substantial breakfast.

Ideas: Frozen waffles with peanut butter and fruit, large bowl of cereal with milk and banana, fruit or yogurt smoothie and a piece of toast, granola bar or energy bar, peanut butter sandwich and juice, oatmeal, bagel/egg/cheese sandwich, yogurt mixed with cereal and fruit, etc. If you find you are unable to eat a large breakfast at one time, eat half and then the rest the next hour or so.

What if I am too nervous to eat?
Studies have shown that getting "something" in can improve performance. Anxiety can affect gastric emptying and cause stomach distress, so choose foods that are liquid or semi-liquid vs. solid food. Examples: Yogurt, Gel or Gu, honey, applesauce, banana, pudding, sports drink, or liquid supplement like ensure or boost (chilled if possible).

What if my event is early in the morning, and I really don't have time to eat breakfast?
Have your breakfast as a late night snack the night before. Example: bowl of cereal at night. The day of your event, wake up and drink 8-16 oz sports drink, try a packet of Gu or gel washed down with water, or drink a glass of juice. Aim for 100 calories if you can.
 

Pre-competition:

Goal: Give your body carbohydrates to maximize blood sugar and glycogen stores, get rid of hunger feelings, and provide a psychological edge to help you think clearly. The challenge is deciding what foods you can tolerate and when. The foods at this time should be high carbohydrate, low-fat, low-fiber, moderate protein.

• General Rule of Thumb
  • Meals 3-4 hours before competition- Lean meat sandwiches/pretzels/fruit, tortilla wrap with low-fat cheese and ham/baked chips/ juice, broth based soup with noodles or rice/crackers, cold pasta salad/string cheese/sports drink, peanut butter sandwich/banana/crackers.
  • Snacks 1-2 hours before competition- Bagels, toast, yogurt, graham crackers, dry cereal, pretzels, trail mix, fig newtons, energy bars, animal crackers, rice cakes, canned or fresh fruits, juice, oatmeal cookies, etc. **TIP: If you are a heavy sweater and/or have 2 competitions in one day, I would recommend more salty snacks like pretzels, low fat crackers, or broth based soups to help retain fluids and maintain good hydration status.
  • The closer to competition, rely more on liquids and small snacks- Gel, sport beans, pudding, juice, sports drinks, honey, etc.

 

What is "Nutrition Conditioning"?!?!
Training your gut by eating the same meals and snacks in training that will be used in competition.

Hydration Guidelines:

Are fluids really that important? Yes!
Being only slightly dehydrated can decrease muscle strength, speed, stamina, energy, cognitive process, and increase risk of injury.

Pre-Event Hydration:

1. Drink 16 oz sports drink 2 hours before race (produce a light-colored, but not clear urine)
2. Drink 8-16 oz sports drink 15 minutes before event

After Event Hydration

1. Drink 16-24 oz sports drink

Why are sports drinks better than just plain water for training and competition?
They are formulated to taste better than water which encourages re-hydration, provides carbohydrates for muscle glycogen, and the sodium helps the body retain more fluids.
 

Fueling between events:

• If there is more than 2 hours between competitions, choose both Carbohydrate and Protein. Ideas: Lean meat sandwich, non-fat yogurt with cereal, tortilla wrap or pita sandwich with a piece of fruit, peanut butter sandwich and juice, bagel/low-fat cream cheese with a fruit smoothie, pasta salad, rice bowl, leftover high carbohydrate dinner if tolerated.
   
• If there is less than 2 hours between competitions, choose mostly Carbohydrate
  Ideas: Low-fat crackers, high carbohydrate energy bars, fig newtons, smoothies, juices, bagels, dry cereal, yogurt, animal/graham crackers, toast, pretzels, vanilla wafers, fruit leather or fruit roll-ups, bananas, meal replacement drinks (i.e. boost, ensure, carnation instant breakfast), English muffins, dried fruit trail mix, sports drink, etc.

 

Fueling after event(s):

Goal: Refuel and re-hydrate within 30 minutes after event. The goal is to restore muscle glycogen, repair muscle damage, and replace fluid and electrolytes. This 30 minute window of opportunity helps to maximize recovery and enable you to bounce back for future training and events.

Guidlines:

• Fluids- replace 24 oz for every pound lost during event. Including sodium in the recovery plan is beneficial.
• Carbohydrates- .5 grams per pound of body weight within 30 minutes.
• Protein- Aim for 10-20 grams of protein within 30 minutes.

 

Ideas for quick foods to eat within 30 minutes:
24 oz sports drink + bagel + peanut butter
Sports bar + sports drink
Low-fat chocolate milk
Bowl of cereal with dried fruit and nuts + fluids
Leftover sandwich + juice + water
Yogurt + bagel + water or sports drink
Protein/carbohydrate repletiondrink or meal replacement drink
Fruit + thick crust cheese/veggie pizza + water

What if I don't feel like eating right after my event?
Focus on liquid products. Low-fat chocolate milk is a GREAT replacement drink for the crucial 30 minute time frame!
 

Traveling bag:

Goal: Plan ahead for meals, snacks and fluids. Buy a lunch box or insulated bag that can keep food chilled and pack your familiar foods the night before your meet. Consider freezing a bottle of water or sports drink to put in lunch box to keep foods chilled.
 

Grocery List:

Juice boxes	dried fruit	sports bars	sports drink	fig newtons	bagels
Trail mix	raisin boxes	sandwiches	fruit roll up	pretzels	string cheese
Bananas	oranges	fruit	gel/GU	pita bread	dried cereal
NF milk	pasta salad	noodles/rice	potato	yogurt	fruit cups
Eng muffin	baked chips	nuts	Pita chips	granola bar	inst oatmeal
Pita chips	peanut butter	water bottles

 

Tips for eating out on the road:

• Choose single burgers instead of "monster burgers" with bacon and cheese.
• Sandwiches with turkey, chicken, or roast beef instead of chicken salad or salami. Pile on the veggies!
• Grilled chicken sandwiches or salads instead of fried chicken.
• Grilled meat or grilled fish instead of fried.
• Pasta dishes with lots of pasta and red sauce instead of pasta with cream sauces.
• Stir-fried vegetables and steamed white rice instead of dishes with a lot of meat or fried egg rolls.
• Waffles, pancakes, grits, scrambled eggs, or grilled ham, instead of bacon, sausage, or biscuits.
• Pizza with thick crust (wheat is good too!), vegetables, and Canadian bacon, instead of a pepperoni, sausage, or "meat lover's" pizza.

 

"Fuel The Machine And See The Results!"

Sports Nutrition Secrets Uncovered