Kristin Coggin Strength training and endurance athletes need increased levels of protein after a resistance training session.

What is the science behind this? There has become a big movement in the field of sports nutrition over the past couple years to understand how to optimize the right foods for the maximum performance of athletes. As athletic performance is becoming increasingly competitive researchers are studying the effects of increased levels of protein intake on performance. Claims have been made that strength training and endurance athletes require an increase in protein after a resistance training session(Wilson & Wilson, 2006). There are two main points of focus in this claim which are the requirement for increased protein and the time that the protein should be ingested. This would be of interest to sports RD's and strength and endurance athletes for better performance. The amount of protein required by an individual is equivalent to "continuing intake of dietary protein that is sufficient to achieve body nitrogen equilibrium in an initially healthy person of acceptable body composition at energy balance and under conditions of moderate physical activity" (Wilson & Wilson, 2006) . The normal recommended dietary allowances (RDA) for protein is 0.8 grams per kg of bodyweight per day. This is what is needed for people regardless of physical activity levels(Gibala & Howarth, 2006). It has been found that strength training and endurance athletes generally consume within a range much greater than the RDA. The RDA is set for maintenance while strength training athletes and endurance athletes are interested in stimulating muscular hypertrophy. The range that has been found in research for these athletes is between 1.2 - 2.2 grams per kg. of bodyweight (Wilson & Wilson, 2006). The ACSM and ADA have set specific ranges as follows; endurance athletes should consume 1.2-1.4 g/kg/day and resistance training athletes may need 1.6 to 1.7 g/kg/day (Gibala & Howarth, 2006). It has been found that athletes consuming a higher amount of protein than lower amounts have seen better performance. This has been because lack of protein in the diet with resistance and endurance training has shown decreased nitrogen equilibrium where as athletes that consume a high protein in the diet have seen increased nitrogen equilibrium results(Wilson & Wilson 2006). In addition to being necessary for maintaining optimal nitrogen balance, consuming adequate protein is essential for rebuilding. Marissa Baranauskas, of Livestrong, suggests that protein intake is needed prior to a workout in order to increase protein synthesis rates and promotes muscle hypertrophy(Baranauskas, 2011). If protein is insufficient in the diet, muscles will become weakened and more prone to tearing and straining. Carbohydrates are very important for energy needs in the body and should accompany protein because once the carbohydrate stores are used up, protein is needed to supply the energy needed by the muscles ,therefore, not be degraded for energy needs(Baranauskas, 2011). Another big factor is when is it most pertinent to consume protein for muscle rebuilding. Studies show that the intake of protein is needed post workout for maximum results(Van Loon, 2007). Resistance training breaks down the muscles and uses glycogen stores which then need to be replenished. This is why it is thought that protein ingested with some carbohydrates is pertinent immediately after a workout. Consuming protein after a strength session accelerates the process of replenishing glycogen and protein synthesis in the muscles. This also prevents protein breakdown and improves protein balance after exercise.(Van Loon, 2007) Although this has been found in some studies to be beneficial more long term studies are needed in order to see if in athletes, which one actually is the best for accelerated recovery. I believe that ingestion of protein over the RDA is beneficial for strength and endurance athletes. The time at which it is most pertinent to consume protein is very important for rebuilding after you have torn down your muscles with resistance training. At the same time I think that a smaller amount of protein is necessary with carbohydrates before to have energy already built up to sustain energy throughout the workout.

References Baranauskas, M. (2011, 06 10). What are the benefits of protein for a workout. Retrieved from http://www.livestrong.com/article/467778-what-are-the-benefits-of-protein-for-a-workout/ Gibala, M. J., & Howarth, K. R. (2006). Protein and exercise In M. Dunford (Ed.), Sports Nutrition: A pratice manual for professionals (4 ed., pp. 33-49). American Dietetic Association Wilson J, Wilson GJ. Contemporary issues in protein requirements and consumption for resistance trained athletes. J Int Soc Sport Nut; p.7-27. 2006. Van Loon, L.J. Application of protein or protein hydrolysates to improve post-exercise recovery. Int J Sport Nut and Exer Met; p.s104-s117. 2007