Protein and Endurance Sports

Endurance Sports are like music concerts. They start at a low key, setting a steady rhythm and culminate into a crescendo that enthralls the spectator and the athlete. And not unlike an orchestra, endurance demands a flawless performance from every organ, testing the limits of their resilience. As each system, conducted by the human will, endures a pace bordering on fatigue, the athlete begins to hear music from the heart. What's often neglected, and considered unnecessary, in endurance sports is a high-protein diet that can expand the aerobic capacity and power the performance.

To sustain effort and delay fatigue, the body needs an adequate supply of oxygen and fuel without accumulating waste products, acids or heat. Greater the intensity of the workout, greater is the efficiency required. The capacity of the cardiovascular and respiratory systems, the fuel stores in the muscle, the hepatic and renal support systems must all expand exponentially to perform in endurance sports. If any of these prerequisites are not met, the internal milieu becomes uncomfortable. Metabolism slows down, to allow excretion of wastes, acids and heat, as fatigue sets in. The aerobic stress of endurance sports provides the necessary stimulus for growth and development. The body is ready to build. All that is needed are the building blocks-the Proteins.

Given an adequate and appropriate supply of proteins, the body remains in a state of positive nitrogen balance. Sufficient protein consumption, along with a high-energy diet also influences the carbohydrate and fat metabolism. In the well-fed state, with sufficient physical activity, dietary proteins stimulate the simultaneous release of the growth hormone and insulin. The combined hormonal influence redirects dietary carbohydrate and fat to the aerobic muscle fibers where they are stored as fuels for exhausting workouts. The consequent increase in muscle stores of glycogen and lipid allows sustained activity for a longer time. With enough proteins, the lean body mass, stamina and performance increase throughout the training program.

Proteins and amino acids also directly supply between 1 to 6 % of the energy needs during a workout. The proportion of energy derived from proteins increases with the intensity of the exercise. Given their role in bodybuilding, proteins are too important to be used as fuel and attempts should be made to minimize this percentage. Studies by Bowtell and Tarnopolsky, report that a high-energy (carbohydrate) diet, when combined with an ample protein intake and hydration, has a protein sparing effect under aerobic conditions. However, when the protein intake is inadequate, the high-energy diet fails to protect proteins from being used up as fuel. Therefore, endurance athletes need to ensure high levels of protein intake not only to supply amino acids for growth, but also to make sure that the amino acids don't get burnt up as fuel.

Endurance athletes need proteins but do they need protein supplements? The answer, till recently, was negative for recreational and modest athletes. Protein supplements were advised only for professional athletes and for sportspersons with a diet deficient in proteins. However, these recommendations, based on a parameter called 'nitrogen balance', have often been questioned. Young and Bier propose that there exists a subtle state of protein deficiency, called the 'accommodative' state, where an inadequate protein intake is masked by the breakdown of body proteins. Measurements based on nitrogen balance do not take the accommodative state into account and are therefore are not accurate enough to calculate protein requirements. Mark Tarnopolsky, in a recent review on Protein Requirements in Endurance Athletes, also raises similar questions.

Epidemiological studies, by McKenzie and others, also suggest that the dietary protein intake of up to 20% of athletes may be below levels recommended for sedentary individuals. Then there is always the ambiguous quality and absorbability of a dietary protein. Just eating proteins in diet does not ensure that they will provide all the essential amino acids in adequate quantities. Given the vital role that proteins play in the metabolic and physiological response to aerobic stresses of endurance sports, and the uncertainties regarding dietary protein intake, a protein supplement like Profect®, can go a long way in improving performance.

Adequate training and a Profect diet will take endurance to its limits, to levels where aerobic metabolism stimulates the release of enkephalins, the human equivalent of opium. These enkephalins produce the natural high that is often referred to as the 'flow'. As long as metabolism remains aerobic, the mind is flooded with enkephalins and the systems function in harmony. In 'flow' capacity seems endless and fatigue non-existent. Profect, the perfect protein supplement can do that for you.

About Protica

Founded in 2001, Protica, Inc. is a nutritional research firm with offices in Lafayette Hill and Conshohocken, Pennsylvania. Protica manufactures capsulized foods, including Profect, a compact, hypoallergenic, ready-to-drink protein beverage containing zero carbohydrates and zero fat. Information on Protica is available at www.protica.com. You can also learn about Profect at www.profect.com.

References

1. Tarnopolsky M.:Protein Requirements for Endurance Athletes Nutrition 200420:662? 668.

2. McKenzie S, Phillips SM, Carter SL, Lowther S, Gibala MJ, Tarnopolsky MA:Endurance exercise training attenuates leucine oxidation and BCOAD activation during exercise in humans. Am J Physiol Endocrinol Metab 2000278:E580

3.Bowtell JL, Leese GP, Smith K, et al. Effect of oral glucose on leucine turnover in human subjects at rest and during exercise at two levels of dietary protein.J Physiol 2000525(pt 1):271

4. Young VR, Bier DM, Pellett PL. A theoretical basis for increasing current estimates of the amino acid requirements in adult man, with experimental support. Am J Clin Nutr 198950:80

Copyright 2004 - Protica Research - http://www.protica.com

---

Take Back Your Life 7

In parts 1-6 of this series of articles titled "Take... Read More

Eating ... Gaining Weight ... How to Control the Urge to Splurge

I confess: I'm completely addicted to Pringles. My determination weakens... Read More

Food Additives: Safety versus Health Maintenance / Prevention

The topic of food additives is not quickly addressed in... Read More

Glutamates

Approximately 30 years ago, food manufacturers were competing against the... Read More

Water And Good Hydration

The key to good hydration is drinking a lot of... Read More

The Ugly Truth About Food

At any grocery store in North America right now, there... Read More

What About Potassium?

Information on potassiumWhen you read about potassium and senate document... Read More

Male Infertility and Glutathione

Are You Half The Man Your Father Was?It is a... Read More

Lawsuits on Foods and Diets

The dangers of processed foods and diets Why is that... Read More

Did You Start Your Life With Enough Probiotics?

Why does disease begin in the digestive tract? Your digestive... Read More

The Hidden Price of Being Healthy

What I am also going to point out is the... Read More

Rediscovering Protein - Corrective Action in the American Diet

Protein must be a part of a healthy diet for... Read More

Lesser of Two Evils: Splenda or Equal?

While packages of the artificial sweetener Splenda claim, "made from... Read More

6 Ways to Eat More Healthfully

With so much 'diet advice' around today it is little... Read More

The Toxic Truth About Artificial Sweeteners

The problem with sugar is that it doesn't contain any... Read More

Milk Soy Protein Intolerance: A Mothers Perspective

I first learned of Milk Soy Protein Intolerance (MSPI) in... Read More

Learn the Basics of a Successful Low Cholesterol Diet

Understanding What a Low Cholesterol Diet isBasically, in order to... Read More

Hidden Poison

Did you know that there might be poison in many... Read More

Toxic Metal Removal Through Restored Protein Anabolism. Focus: Mercury Toxicity

Toxic metals exist in our environment as pollutants in our... Read More

Lingzhi A Miracle Herb For Peak Health

The secret of success is knowing how to deal with... Read More

Organic Food ? The Benefits of Natural and Organic Produce

Having spent most of my life living off of junk... Read More

Nutrition Is More Than The Nutrition Facts Box

Nutrition usually only comes up when people are finally deciding... Read More

The Crucial Role of the Salt in Our Health

Salt is vital for our health. Right now, you have... Read More

The New Biology of Health ? the Way to Perpetual Youth?

Just what is the "New Biology of Health?" And who's... Read More

Fiber in a Nutshell?

There are numerous diets out there that guarantee that they... Read More

An Apple a Day, Does Keep the Doctor Away

Increasing the fiber in your diet has been shown to:... Read More

A Background to Dietary Fiber

Fiber is the part of the plant that is resistant... Read More

How to Grow Sprouts

Sprouts not only taste good, but they are also a... Read More

Juicing - A Beginners Guide

You can spot a juicer a mile off at the... Read More

The Importance of Good Nutrition in Keeping Your Smile Beautiful and Your Mouth Healthy

A beautiful smile and healthy mouth actually can come from... Read More

Do You Know What You Are Eating?

With all the news about Splenda of late and the... Read More

Ultra Refined Fish Oil - The New Generation of Fish Oil

Dr. Barry Sears revolutionized nutritional thinking around the world with... Read More

Help Prevent Premature Aging With Nutrition-Science

Aging occurs when the body's cells die at faster rates... Read More