Building on our last blog about the importance of protein for muscle protein synthesis (MPS), weight management, and debunking common misconceptions, here we take a deeper look into how protein directly impacts athletic performance.
Leucine: Essential for Muscle Growth and Repair
Leucine is a crucial amino acid for muscle protein synthesis (MPS), especially for athletes. Consuming around 45 mg of leucine per kg of body weight daily, particularly during intense training, supports muscle growth, reduces protein breakdown, and enhances endurance, making it an essential nutrient for serious athletes.
How Much Protein Do You Need?
The RDA for protein is 0.75 g/kg of body weight for sedentary adults, but athletes, especially those in endurance or strength training, need more to support performance and recovery. Tailoring your intake to the type of performance is an important consideration.
- Endurance athletes: 1–1.6 g/kg/day.
- Strength athletes: 1.6–2.2 g/kg/day.
Myth-Busting the 20-25g Rule:
The idea that 20–25g of protein per meal maximises MPS comes from studies on whey protein, an isolated protein which digests quickly. Whole foods, however, digest more slowly, sustaining MPS over time.
When to Eat to Fuel Performance
For years, protein timing was thought to revolve solely around the “anabolic window” (the 30–60 minutes post-exercise when muscles are most receptive to protein). While this window is still important, recent research reveals that the body is receptive to protein for 24 hours post-workout and total daily protein intake is the biggest driver of results.
Both pre- and post-workout protein intake is crucial for muscle growth and recovery, supporting optimal adaptations to training.
- Pre-Workout: Extends the anabolic window, ensuring amino acids are available during and after exercise. Endurance athletes need to prevent muscle catabolism during a long bout of exercise.
Example: Try our Peri Peri Chicken Salad Pot - Post-Workout: Once contraction-sensitive proteins are activated, the muscle is primed to build new proteins. Combine protein, carbs, and fat to replenish glycogen and fuel MPS.
Example: Try our Chicken Orzo Snack Pot - Pre-Sleep Protein: Consuming 10-20 grams of protein before sleep effectively boosts MPS and prevents catabolism during sleep, aiding muscle adaptation to resistance training.
- Between Meals: Consuming protein evenly across the day improves muscle recovery and adaptations. Studies show spreading protein across the day increases MPS by up to 25% compared to eating it all in one sitting.
How Can Targeted Protein Intake Help You With Your Goals?
- Building Strength & Muscle
Protein enhances fat-free mass (FFM) and strength beyond the effects of resistance training alone – however, training age and status matter. Trained athletes see the most significant benefits, while older athletes may need higher protein intakes to counteract age-related declines in MPS. - Supporting Endurance
Endurance athletes face muscle breakdown due to gluconeogenesis. Adequate protein intake slows glycogen depletion, delays fatigue, and preserves lean muscle mass. - Protein-Carb Co-ingestion: Combining protein with carbohydrates appears to have a more significant impact on performance than protein alone. This combination has been linked to better endurance outcomes, including increased time to exhaustion and improved performance in time-trial tests. Additionally, it stimulates insulin release, encouraging the uptake of amino acids for further MPS.
Why Rest Day Protein Is Just as Crucial for Peak Performance
Rest day protein is just as essential as protein on training days for optimising recovery and performance.
A 2024 study found that phenylalanine oxidation – an indicator of muscle breakdown – was higher on rest days, suggesting that protein needs might actually increase during recovery. Protein supports active recovery by repairing micro-tears, replenishing glycogen stores, maintaining lean muscle mass, preventing setbacks, and maximising long-term gains.
Do BCAAs and Protein Shakes Help?
BCAAs: Branched-chain amino acids (BCAAs) are metabolised in the muscles rather than the liver and therefore are fast-acting. While they reduce muscle soreness and fatigue, they’re unnecessary if your diet includes sufficient complete proteins.
When are they useful?
It is useful for endurance athletes during prolonged exercise or fasted training to reduce muscle breakdown. However, if your daily protein intake is sufficient, BCAAs offer little added benefit.
Protein Shakes: These are convenient but not essential if you meet your protein goals through whole foods. Shakes are best viewed as a supplement, not a substitute.
Protein shakes are perfect for meeting daily protein targets when you don’t have access to whole foods. For instance, they ensure your recovery isn’t compromised during travel or packed schedules.
What to Look for in a Shake:
- Whey Protein Isolate: Highly bioavailable and fast-digesting, making it ideal for post-workout recovery.
- Plant-Based Blends: Combining pea and rice proteins can create a complete amino acid profile, suitable for plant-based athletes.
- Minimal Additives: Choose shakes low in sugar and additives, focusing on high-quality protein content (20–25g per serving).
Conclusion: Protein for Performance
An indispensable and multifaceted macronutrient – protein is key to athletic success. It powers muscle growth, aids with recovery and boosts endurance. The key to unlocking its benefits lies in the daily quantity consumed and ensuring a mix of whole food sources to fuel your body effectively.
Actionable Tips:
- Time Your Protein: Consume protein pre- and post-workout to fuel recovery and growth. A handful of nuts pre-workout and a balanced meal post-workout works great!
- Spread It Out: Maximise MPS by distributing protein evenly across meals – aim for three protein-rich meals daily.
- Diversify Sources: Include both plant-based and animal-based proteins for a well-rounded nutrient profile and performance boost.
- Rest Days Matter: Don’t skip protein on rest days – maintain your daily target to support recovery and prevent muscle breakdown.
- Tailor for Goals: Endurance athletes should aim for 1.2–1.6 g/kg/day, while strength athletes benefit from 1.6–2.2 g/kg/day.
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