Protein requirements in sport
Protein requirements vary greatly depending on the type, intensity and duration of training. Today we look at why this requirement differs for endurance and strength athletes.
Endurance training
Protein for maximum performance
Strength Training
Proteins for muscle building
Protein requirement
How much protein after training
In our blog article “The path through the protein jungle”, we explained in detail why proteins are so important and how their requirements change depending on the phase of life and circumstances. We came to the conclusion that the conventional recommendation of 0.8 g protein per kilogram of body weight is outdated and that a higher protein intake is necessary. The exact requirement varies from person to person. For example, it increases with age or physical activity. Lifestyle factors such as a vegetarian or vegan diet also lead to increased protein requirements.
Why is protein so important in sport?
Due to the increased protein breakdown during and after training, the protein requirement of athletes increases. Additional protein is needed to meet this increased demand and to repair and strengthen the muscles. As protein requirements are heavily dependent on the type, intensity and duration of training, we will take a closer look at how these requirements differ for endurance and strength athletes.
Protein requirement during endurance training:
Protein requirements increase during endurance training for two reasons:
Firstly, more protein is needed to compensate for the increased protein breakdown during training. The body burns glycogen during endurance training to obtain glucose for energy production. When the muscle glycogen stores are almost empty – which happens after around 60-90 minutes – certain amino acids such as leucine, valine, isoleucine and glutamate can be used to generate energy. Leucine in particular, one of the most important building blocks, can be converted into additional glucose, which then serves as an energy source for the muscles. This shows how important protein is for endurance performance.
Secondly, after intensive endurance training, additional protein is required to repair and regenerate the muscles. Prolonged endurance training causes considerable muscle damage, which results in an increased need for protein. It is therefore crucial for endurance athletes to consume protein together with carbohydrates during the recovery phase after training. While carbohydrates replenish depleted muscle glycogen stores, proteins play a key role in muscle repair and regeneration. Consuming protein together with carbohydrates after training is therefore essential to restore the muscles and prepare them for the next training session.
Protein requirement for strength training:
Like endurance athletes, strength athletes have an increased protein requirement. Strength training leads to microtraumas in the muscle tissue, which stimulate the body to repair and regenerate the muscles after training and to strengthen and enlarge them for the next training session. This process serves to adapt to the training stimuli in order to strengthen and prepare the muscles for the stresses to come.
A “positive nitrogen balance” is crucial for regeneration and muscle building after training. This means that the body stores more dietary protein than it excretes or uses as an energy source. An inadequate protein intake can lead to little or no progress being made in terms of strength, size and mass despite intensive training. Although the body is able to adapt to slight fluctuations in protein intake, a balanced diet provides an increased stimulus for muscle growth.
Particularly important is the intake of leucine, the most important building block for muscle building, together with other essential amino acids in order to increase muscle protein synthesis. These goals can only be achieved by combining an optimal protein intake with intensive resistance training (strength training).
This is how much protein you should consume after training:
The importance of an adequate protein intake for athletes is undoubtedly undisputed. Proteins play a decisive role in supporting training adaptation, promoting regeneration and achieving optimum performance.
It is important to understand that the body cannot store protein for long. Experts therefore recommend consuming around 20 grams of protein after training. This amount is considered ideal as it is enough to support the muscles, but not so much that the excess protein is converted into extra energy, which could potentially lead to unwanted weight gain.
For endurance athletes in particular, it is crucial to consume not only protein but also carbohydrates after training. The combination of protein and carbohydrates not only supports the muscles, but also replenishes glycogen stores, which is very important for providing energy during training and subsequent recovery.
However, when we are over 40, the rules change a little...
At this age, the body can become anabolic resistant, which means that we need more protein to achieve the same muscle building effect as when we were younger. It may therefore make sense to increase the portion size from 20 to 25 grams. This insight has been taken into account in the development of products such as “NoDoubt Silvergreen”, a special protein powder for active people over 40. One scoop corresponds exactly to this optimal amount of 25 grams of protein, which offers a practical and effective way to cover the increased protein requirements in this age group.
Overall, this shows that the right amount of protein after training is crucial to support recovery and maximize performance. And depending on age, it may make sense to adjust the portion size accordingly to achieve the best results.
