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

---

Feeling Tired? Cant Lose Weight? Tap Into Protein Power!

You're always hungry right? The last thing you have time... Read More

Turn to Diet for Everyday Ailments

The old cliché that you are what you eat is... Read More

Antioxidants - Add a Lean, Muscular Body to the List of Benefits!

I'm sure by now you've heard all about the amazing... Read More

Whats Missing Could Be Making You Sick

Here's something you probably don't know. The fruit and vegetables... Read More

What Colors Are on Your Plate?

Can the colors on your plate tell you what health... Read More

You Dont Have to be Wealthy to Eat Well: The Truth about Your Grocery Budget

Many people complain that organic foods are more costly than... Read More

Omega 3, Close to A Medical Miracle of our Century

OmegaRx Fish Oil, quoted as being close to a Medical... Read More

Understanding Glyconutrients

You say you don't know what glyconutrients are? You are... Read More

There is No Miracle Cure for Arthritis, but Improving Your Diet can Help

Arthritis - if you suffer from this illness, I don't... Read More

(Fitness) Health Thoughts, Living on the Health Minimum Wage?

Random thoughts taken from valuable sources, what many nutrition experts... Read More

The Worse Mistakes People Make with Food

There are a number of common food mistakes that costs... Read More

Herbs that Heal Naturally

The word herb is used to refer to any part... Read More

Studies Prove Magnesium Boosts Memory & Learning Ability

According to the National Institute of Health, Magnesium is needed... Read More

Copping Out the Positive Effects of Copper

One must always keep in mind that copper is not... Read More

Create Your Own Diet...Quickly & Easily:

If you are like most people, you've tried dieting before.... Read More

Whey Protein Importance

Studies on whey demonstrate it's an even better protein supplement... Read More

Things You Should Know about Vitamin K?s Unique Power

How well do you know about vitamin K? This vitamin... Read More

Heart Friendly Foods

Heart disease results when plaque builds up inside the arterial... Read More

Crave Sweets? On the Weight & Mood Roller Coaster? Perhaps Its More Than You Think!

The sugar industry and the food manufacturers are capitalizing BIG... Read More

Glorious Summer Greens

Summer brings a lot of fantastic things with it, but... Read More

Seasonings: Add More Than Just Flavor

Besides providing taste, color, and aroma, certain seasonings can also... Read More

How To Treat and Prevent Low Carb Diet Headaches

Strict "no carb" phases of low carb diets have developed... Read More

Improve Your Eating Habits.

1. Water. If you're thirsty you're already dehydrated. The majority... Read More

Foods to Fight Disease

When it comes to food, we can't ignore the facts... Read More

Find Mineral Nutrition Online

Mineral nutritionSearching for mineral nutrition information is much easier today... Read More

You Are What You Eat

Your magnificent machine is, in fact, a symbiotic collection of... Read More

Best Skin Diet For Healthy Skin

"You are what you eat."Does it sound familiar? You probably... Read More

How To Prevent Hypoglycemia

Today's tip is on hypoglycemia (low blood sugar).Hypoglycemia affects both... Read More

Green Tea and Cholesterol Facts

A green and lush oasis in the middle of a... Read More

A Healthy Diet Means Avoiding Trans-Fat as well as Saturated Fat

We all need fat in our diet on a daily... Read More

Inactive Alert: Essential Proteins for Sedentary People

The importance of protein in diet has been clearly established... Read More

Explanation of Ambrotose

There are basically four major components, or essential molecular components... Read More

Brown Sugar is Not Brown Rice

Question from Jack:A question from Jack, one of the subscribers... Read More