Protein: All you need to know as an endurance athlete
Protein fulfils many important functions in your body. To perform its tasks optimally, your body must be provided with the necessary basic protein requirements.
» download infographic about protein synthesis
The Swiss Society for Sports Nutrition therefore recommends athletes a daily amount of approx. 1.3-1.8 g protein per kg body weight. For a woman of 60 kg this means about 80-110 g protein per day, while a man of 80 kg body weight needs about 105-144 g dietary protein. For special phases such as strength building, diets or weight training, higher recommendations of 2.0-2.7 g protein per kilogram body weight apply. With our protein calculator the recommended daily requirements can be calculated to cover your individual needs.
Timing of intake
The body protein is in a dynamic equilibrium. It is constantly built up and broken down. This is called anabolism or catabolism. Therefore, you are dependent on a regular intake. For optimal protein synthesis, about 20-30 g of protein should be consumed every 3-4 hours.
Protein sources and quality
Ideally, you already cover your protein requirements with the general diet. However, as time-consuming and disadvantageous for various reasons it can be (logistics, timing, handling), protein-enriched food and supplements offer a convenient complementary alternative. It is worth paying attention to high-quality products and trustworthy sources that guarantee the best protein quality and functionality.
High-quality protein products by SPONSER
WHEY ISOLATE 94
Use: recovery, muscle build-up
Properties: best whey protein quality, 100% grass-fed from Ireland, lactose-free
Use: basic protein, night protein, muscle build-up, recovery
Properties: high-quality multi-protein blend, wide range of application, contains whey, casein and egg albumin origin Switzerland
Properties: high-quality recovery, with colostrum
LOW CARB PROTEIN SHAKE
Use: weight management, basic protein blend, meal replacement
Properties: sustained satiety, with fibres, L-carnitine and choline
on » protein
on » muscle building
on » strength
goal » energy & endurance
goal » muscle & strength
Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ