Building up strength
For many endurance athletes in the preparation phase the power constitution is in the foreground. Similar to the competition diet, the diet during the power constitution phase is a science and is extremly complex. The following pages provide important background information for a proper selection of supplements, as well as for a targeted muscle growth.
Protein requirement
Participants in endurance sports need approx. 1.2-1.5 g of proteins per kilogram of body weight per day during development training in order to form and maintain new muscle mass; the protein requirement may even increase to as much as 2g per kg for short periods. This requirement can generally be met with a balanced diet. But anyone who eats irregularly and does not have much knowledge of nutrition can benefit from protein supplements.
Reason for an increased protein requirement
| • | More protein is needed in order to form new muscle (development training) | |
| • | The requirement increases in order to maintain the larger muscle mass (attrition rate) | |
| • | Increased depletion of functional proteins and other nitrogen compounds | |
| • | Stimulating effect on protein synthesis | |
| • | The pool of free amino acids in the body is an additional energy store that is used to protect against the depletion of the body's protein. |
Forms of protein supplements
Intact proteins
Intact proteins are the same as food proteins; they are known as polypeptides, in which very large numbers of different amino acids are chained together. The digestive tract has to split these proteins into free amino acids, dipeptides and tripeptides, so that it can absorb them. Most powders and meal substitute drinks contain various combinations of wheat, egg, dairy and soya proteins as well as casein.
The best argument in favor of intact proteins is that the human organism has adapted to digesting them over millions of years. The body reacts functionally and efficiently to an intake of intact proteins. In sports nutrition, the intake of intact proteins is recommended as a basic supplement at breakfast, or spread throughout the day.
Protein hydrolisates
Protein hydrolisates are obtained from the enzymatic break-up of these proteins into individual amino acids, dipeptides (two amino acids linked together) and tripeptides (three amino acids linked together).
The advantage of protein hydrolisates is that they already come in "pre-digested" form, so they are easier and faster to absorb. This is why their use is generally recommended shortly before, during or directly after training.
Protein hydrolisates such as Amino Force, Glutaminpeptid and Amino 12500 are preferably consumed shortly before, during or after training. Depending on personal preference, these preparations can be taken separately or in combination with a sport drink.
Free amino acids
Free amino acids are produced from the fermentation of proteins by bacteria.
The advantage of free amino acids is that they can be mixed as desired in the required proportions, and they also offer relatively rapid bio-availability.
An important part in sports nutrition is played by BCAAs, which are taken by powersports participants and endurance athletes. BCAAs are Branched Chain Amino Acids which are absorbed directly by the muscle. They provide the body with fuel in times of exertion or stress. The body can also produce its own glutamine from BCAAs. Participants in endurance sports take BCAA not only because it provides additional energy but also because it reduces the formation of serotonin, so it delays fatigue.
To force muscle build-up after intensive training, studies show that the body needs at least 6g of essential amino acids. The body basically requires a mix of all the essential amino acids (those which are essential to life), not just a selection of them. EAC contains all 8 essential and 3 semi-essential amino acids. EAC is ideally taken before, during and after intensive strength training. Since EAC only contains essential amino acids, it is ideal for endurance sports participants who are conscious of body fat because they depend on a low body weight.