Runners or athletes: Who needs more Protein?

If you want to build muscles, one must provide his body with sufficient protein that is clear.

Many fitness enthusiasts, the question of whether endurance athletes should not eat and possibly also protein-rich and, above all, which athletes need more Protein there is, however, again and again.

The proteins in the body serve

In General, Protein is a technical term for protein and consists of amino acid in the human body, around 20,000 to 30,000 different proteins are located.

So many and varied these are, as different as their tasks are also. For example, they serve as a skeleton of the bones, muscles, skin and hair and are an integral part of the liver, kidney and heart.

But also as a hormones and enzymes for the control of metabolism, both within and outside of the cells responsible.

Particularly interesting is that each Protein has only a limited life – the Protein, which acts as a scaffold of the muscle, for example, is replaced every 120 days to complete.

Which proteins degrade more rapidly, depending on the type of physical work – as a result of strength training, for example, increased scaffold protein in muscle is reduced, while stamina training instead of other muscle proteins, however.

Therefore, Protein is also in endurance sports is important

For many athletes, the protein requirement is a matter of strength athletes – after all, they want to build muscles.

However, endurance athletes have a high need for proteins – in this case, these serve not only as building materials, they are mainly used as energy resources, the need to fight for the body during long training sessions or races.

Even after intensive load endurance athletes should be careful enough protein to regenerate by Running damaged muscle and tendon tissue.

In addition, a well-functioning immune system for the long-distance runner duty should be paid attention to, which is why in the daily diet, the necessary protein content.

Marathon runners need more protein than accepted

Also, a study at the University of Toronto confirmed that endurance athletes need more proteins than previously thought.

For the results, the researchers used a technique that makes use of the so-called “amino acid oxidation indicator”, in order to determine the protein consumption.

This amino acid is labeled with a carbon isotope indicator. This ensures that the use of the amino acid in the body is better understand.

Six cross-country skiers were examined in the study – all had a mileage of between 50 and 130 miles per week.

Over a period of three days, they were fed according to a standardised Plan, and ran on the first day ten miles, the second five kilometres and the third a further 20 kilometres.

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After the last run was completed, the athletes randomly assigned amount of Protein with a specified quantity of the amino acid to be.

After a successful analysis of the samples, which showed how much was consumed of the selected amino acid in various Tests, were able to determine the researchers, finally, whether a certain dose of Protein was sufficient to meet the needs of the body.

The study could not specify a required average daily demand of 1.65 grams of Protein per kilogram of body weight, to be able to the necessary amino acids for muscle recovery and synthesis provide.

Strength athletes often overestimate the protein requirements

Currently, the German society for nutrition-the 0.8 g of protein per kilogram of body weight for the physically less active people is recommended.

Anyone who engages in intensive strength training, increases, of course, also needs his protein. The German Institute of sports nutrition recommends, depending on the intensity, duration and frequency of the training quantities of Protein from 1.4 grams to 1.6 grams per kilogram of body weight per day.

Many strength athletes overestimate, however, often call for their protein, because the body can only convert a certain amount of Protein in the muscles – more protein does not lead automatically to more muscles.

Proteins for strength and endurance training is essential. However, you support the athletes in different ways.

In both cases, however, it is important to ensure the protein content by the right diet in order to prevent injuries and to provide the body with the optimum basis for a successful Training.

Sources

Plos One: Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method, to retrieve the 27.04.2020 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0157406
German society for nutrition e. V.: Protein, archived from the original on 27.04.2020 https://www.dge.de/wissenschaft/referenzwerte/protein/
Deutsches Institut für sporternährung e. V.: muscle targeted protein intake, archived from the original on 27.04.2020 https://www.dise.online/hintergrund/eiweiß/

Antonia Hagedorn

*The contribution of “runners or athletes: Who is more of Protein needs?” published by FitForFun. Contact with the executives here.