Protein intake during training
1488
Member
1320 days
brittda posted 1 year ago.
toni;67557 wrote:
I was at my favorite tri shop, Speedy Reedy, a couple weeks ago and overheard the owner talking to a customer about protein intake during training and racing. How protein intake can delay lactic acid production during efforts of all kinds.This is the first I've heard of this. How does this work? Has anyone tried it or does anyone use it on a regular basis? Have I been living under a rock? :eek:
I have to say, I tried it this weekend while trying out a Computrainer at a power based tri clinic. We warmed up for a bit, did some drills, etc. Before we did a 10 mile TT, I had an Ensure with High protein. I hurt during the TT - it WAS a race - but I biked really hard, high wattage (180-330 at times), and decent speed (19-25 mph). I was not sore at ALL the next day. Which was very surprising to me. Stiff joints, yes. Sore muscles, no.
I'm sold, but how does it work? :confused: Any science geeks out there?
Toni,
Listen to Brooke and Reed- they know. I use Accelerade in any of my training (bike and run) 2+ hours. The protein evidentaly feeds your muscles so that it (your body) does not need to "feed" from themselves --guess thats the easiest way I can explain.
A couple of things I have noticed :
1. on long rides/runs I dont get hungry
2. I am rarely sore the next day
3. My legs stay more "energized" and dont tire toward the end of a run/ride like tehy used to.
I use the Accelerade gels on marathons that do not supply the liquid and for my IM I carry it in my water bottles and have extra in my special needs bag.
works for me !
2729
Member
1282 days
Anton posted 1 year ago.
On my long workouts I always try to get some protein in..and it seems to work for me....Accelerade Gel (can't stomach Accelerade) or PB and J...I get the same results as Brittda.
During heavy training cycles...I also increase my protein intake at meals...seems to keep me healthy.
"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://anton.trifuel.net
791
Member
1486 days
toni posted 1 year ago.
The other thing was that I ran for 40 mins post TT. first run in one-and-a-half weeks. very cool that I was not sore.
Brooke is very nice. Helped me buy my wetsuit and loads of other stuff there.
I may have to try Accelerade. See if I can stomach it. :)
Thanks for the info.
-Toni
The only thing we have to fear is fear itself. - FDR
771
Member
751 days
cayman posted 1 year ago.
toni;67569 wrote:
I may have to try Accelerade. See if I can stomach it. :) .
Give the Blue Raspberry a try, not too bad.
john
Pain is inevitable. Suffering is optional.
112
Member
1179 days
outexan posted 1 year ago.
I just took my certification exam to be a licensed sports nutritionist. I am not an expert but..
The best protein to get DURING training is the Branched Chain Amino acid (leucine, isoleucin, and valine). The use the same receptors as trypophan (yes the turkey sleeping agent). taking BCAA during your training sessions can keep this trypophan from binding to the receptors and can help to delay fatigue.
Now with that said, whole proteins (Whey, casein) are the best for muscle recovery and for everyday eating purposes.
Help me raise money for the LAF by donating anything that you can. Thank you so much!
http://www.livestrong.org/grassroots2008/ironmanchris
108
Member
824 days
hakadoru posted 1 year ago.
I'm not a sports nutritionist but I do agree with outexan on the BCAA. However, the information I've read on the best time to use a BCAA is before an activity and after an activity, as well as just before night with a dollop of whey protein.
Some perqs of BCAA:
* BCAA promote protein synthesis in muscle
* BCAA taken during training have been shown to increase both growth hormone and insulin, thus increasing anabolism and anti-catabolism.
* BCAA, unlike other amino acids, are used to provide energy.
* A 1992 Italian study showed that BCAA taken prior to a workout not only prevented a decrease in post-workout Testosterone levels, but caused it to increase.
* BCAA have been shown to decrease post-workout soreness.
* BCAA, according to a 1997 Italian study published in Medicina Dello Sport, when taken 30 minutes before and 30 minutes after a workout, were shown to increase lean body mass and improve strength in the bench press and squat.
* BCAA have been shown to increase exercise endurance, especially exercise conducted in high temperatures.
* As little as 4 grams of BCAA can kick start the body from a catabolic state to an anabolic state.
The one statement that I respectfully disagree with is that BCAA are the best protein. BCAA stimulate muscle growth, right? The key word here is stimulate. In order for the muscles to actually grow/recover, we need other amino acids. So even if the BCAA are telling our muscles to grow, there has to be something available for the construction of new muscle protein.
Using someone's words, you have to supply the bricks to build the house.
That's where the whey protein comes into play...and why you often see BCAA included in protein shake ingredients. The two go hand in hand.
Also, I just listened to the Accelerade-sponsored nutrition podcast with Dave Scott. He mentioned the 4-1 ratio between carbs and protein and how that is the ideal ratio for recovery. I can't verify the accuracy of that one but it sounds intriguing.
hak
The Outdoor Journey: Exploring the multisport life through the crucible of endurance
I was at my favorite tri shop, Speedy Reedy, a couple weeks ago and overheard the owner talking to a customer about protein intake during training and racing. How protein intake can delay lactic acid production during efforts of all kinds.
This is the first I've heard of this. How does this work? Has anyone tried it or does anyone use it on a regular basis? Have I been living under a rock? :eek:
I have to say, I tried it this weekend while trying out a Computrainer at a power based tri clinic. We warmed up for a bit, did some drills, etc. Before we did a 10 mile TT, I had an Ensure with High protein. I hurt during the TT - it WAS a race - but I biked really hard, high wattage (180-330 at times), and decent speed (19-25 mph). I was not sore at ALL the next day. Which was very surprising to me. Stiff joints, yes. Sore muscles, no.
I'm sold, but how does it work? :confused: Any science geeks out there?
-Toni
The only thing we have to fear is fear itself. - FDR