Do you use a protein supplement? - Page 3

Originally Posted by Beastt

So, you say that no insults are intended then add a "roll eyes" icon?

Originally Posted by danielwilgocki

It looks like a friend rolls eyes to me it's got the half smiling thing going on ya know?

Here is an interesting article I had emailed to me about protien and carbohydrate drinks.

http://www.hydrationworkshops.com/

It's supported by Gatorade so I'm sure some of the information is biased to promote thier product. Still a good read I think!

Originally Posted by Beastt

Comparing it to what I've read at other trusted sources, it seems to have a lot of good information.

Originally Posted by nashy_88

Do you use a protein supplement (eg protein shake) before and/or after training?

Originally Posted by Cowboyathlete

I disagree one thousand percent! Protein is extremely necessary for recovery. Too many cyclists are so focused on carbs and electrolytes that they forget their muscles take a beating from a heavy demanding ride - especially leg muscles. Bring on the protein!!!

Originally Posted by velomanct

thank you. someone who knows that protein is important.

Originally Posted by velomanct

thank you. someone who knows that protein is important.

Originally Posted by ric_stern/RST

during intense, endurance exercise, at the most extreme end (i.e., the Tour de France or similar) protein requirements are at the highest of any sport (including e.g., weights). These protein requirements are, at the upper end equal to ~2.0 g of protein per kg body mass, in other words a 70 kg person would require ~ 140 g of protein per day. During hard, regular endurance training of say 3-hrs/day the protein requirements are ~ 1.2 - 1.6 g/kg body mass/day, i.e., ~ 112 g/day. If you compare these two examples with carbohydrate requirements, then during extreme exercise, you'll need 10 - 12 g carb/kg body mass/day (~ 700 - 840 g/day) and 6 - 8 g/kg BM/ day (~ 420 - 560 g/day).

Thus, we can see that protein requirements compared to carbohydrate requirements are very small. The protein requirements can easily be met by a normal mixed diet, including a vegetarian diet. ACSM advice in their review paper on athletic performance and nutrition states that supplemental protein isn't required (if body weight is being maintained or lost gradually), and in their review of supplemental proteins/amino acid supplements there was no benefit to these.

Additionally, much research has looked into the effects of protein/carb and carb and protein supplements for recovery. The majority of the research shows that ingesting ~1.0 to 1.5 g carb post exercise is the most beneficial regime. Additionally, Jentjens et al., 2001, shows that although protein intake with carbs post exercise increased the insulin response no further carbs were taken up when protein was co-ingested with carbs at 1.2 g/kg body mass.

Thus, protein requirements can easily be met by a normal mixed diet, supplemental protein isn't required unless maybe under extreme conditons (e.g., huge weight loss and extreme exercise).

Additionally, most people in western countries far exceed the recommended protein intake even for intense endurance exercise. in other words protein supplements are pretty much money down the toilet.

ric

Originally Posted by nashy_88

Do you use a protein supplement (eg protein shake) before and/or after training?