Can your protein intake really have an effect on our performance as endurance athletes? Surely a high protein intake is more prudent in power sports such as weight lifting or sprinting?
We already know that protein plays in an important part in both health and athletic performance. Did you also know that protein stimulates the secretion of glucagon which enables the body to use fat as fuel more efficiently? As well as protein being a key ingredient in the body being able to burn fat more efficiently – 10-15% of the calories we or use wholesale NBA jerseys in endurance events will also come from using protein we ingest as a fuel.
Our bodies cannot produce protein and it Rob is not stored anywhere in the body for later use, therefore the protein that use in young our bodies needs to come direct from our diet when the body needs it. If we don’t have enough protein in our diets the body is forced to cannibalise wholesale mlb jerseys the protein it needs from a source within the body – existing muscle. Grand tour riders have been known to have finished long stage races with the circumference of their thighs decreasing to a size which was smaller than when they started. In essence their bodies were eating their own muscle mass to continue performing!
Dietary protein is made up of 20 Amino acids. Most of these amino acids are readily produced by the body as the need arises, there are nine however that the body can’t produce. It is imperative that these Amino acids come from our diet otherwise processes such as replacing damaged cells and cell reproducion will not function. Amongst other processes, protein is also responsible for building muscle, making hormones that regulate the metabolic rate and fighting off disease, it’s importance shouldnt be underestimated when planning your nutrition.
Are you getting enough protein?
You may need more protein in energy your diet if you are experiencing:-
- Frequent colds or sore throats
- Slow recovery after training
- A slow response to training stimulus
- Slow fingernail growth and brittle nails
- Long term fatigue
- Poor concentration
- Unusual hair loss
- Sugar cravings
- Pale skin
- Cessation of menstrual cycle.
None of these symptoms alone necessarily means you are lacking protein. Increasing your protein intake however to Sports see if it does wholesale MLB jerseys affect Date your symptoms is one possible solution.
Good animal sources of protein are:-
Good plant sources of protein are:-
- Kidney beans
- Rye bread
- Brown rice.
Contrary to common misconception, protein is surprisingly more important for endurance athletes than its given credit for. A hard circuit race over the course of an hour can use up to 30 grams of protein, the equivalent of one tin of tuna. To try put the relative amount endurance athletes should be ingesting into some sort of context; one non- scientific survey of sports scientists Number found that the amount of protein an endurance athlete should be consuming ranged from 84-168 grams per day based on a 68kg athlete. Despite the fact that this study is wholesale NBA jerseys subjective and largely depends on the training volume of the individual, it does highlight the important part protein plays in our performance.