How many grams of protein to BW should long distance runners consume?

Runningart2004 wrote:

psyentist wrote:

You need max 100g of protein a day. Something like .7-.8

The ones who right 1.2 - 2 are morans. There's actual scientific studies out there but instead these folks will quote body-building sites that quote unscientific studies. Probably they all use the same improper study.

You could find plenty of studies supporting up to 2g/kg for certain populations.

https://moniquesfitness.wordpress.com/2011/03/04/protein-requirements-for-athletes-by-debra-wein-ms-rd-ldn-cssd-nsca-cpt-d-and-caitlin-o-riley/

Protein Requirements for Athletes By: Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT, *D and Caitlin O. Riley

Protein Requirements for Athletes

In conclusion, major organizations recommend athletes consume more than the RDA for protein, approximately 1.4 – 2.0 g/kg of body weight/d (2,4). Every attempt to obtain protein from whole foods is ideal; however supplementation is a safe way of obtaining the needed amounts of protein when necessary.

Alan

Oh cute, a fitness blog.

psyentist wrote:

Runningart2004 wrote:

You could find plenty of studies supporting up to 2g/kg for certain populations.

https://moniquesfitness.wordpress.com/2011/03/04/protein-requirements-for-athletes-by-debra-wein-ms-rd-ldn-cssd-nsca-cpt-d-and-caitlin-o-riley/

Protein Requirements for Athletes By: Debra Wein, MS, RD, LDN, CSSD, NSCA-CPT, *D and Caitlin O. Riley

Protein Requirements for Athletes

In conclusion, major organizations recommend athletes consume more than the RDA for protein, approximately 1.4 – 2.0 g/kg of body weight/d (2,4). Every attempt to obtain protein from whole foods is ideal; however supplementation is a safe way of obtaining the needed amounts of protein when necessary.

Alan

Oh cute, a fitness blog.

Quoting a story. Don’t be lazy. Here let me help you again:

“In conclusion, major organizations recommend athletes consume more than the RDA for protein, approximately 1.4 – 2.0 g/kg of body weight/d (2,4)”

2g/kg isn’t that much. Ultimately it’s going to depend on your training. An endurance athlete running 100+ mi week is obviously going to require more protein than one running 50mi a week. Likewise a strength athlete lifting 6 day/wk will require more protein than one lifting 3 day/week.

Feeling tired and worn out all the time from training yet bodyweight still same? Eat more protein.

Alan

If you want to follow someone who studies studies, follow Alex Hutchinson.

https://www.outsideonline.com/2284636/scientific-case-big-breakfast

https://www.theglobeandmail.com/life/health-and-fitness/fitness/want-to-build-muscle-its-not-what-you-eat-but-when-health/article16069147/

We basically get enough protein at 100g/day but timing is key.

psyentist wrote:

We basically get enough protein at 100g/day but timing is key.

Timing is important and body cannot metabolize more than 40 gr. protein in an hour, so yes.

But 100 gr. is not enough for most athletes and this 150 pounder shoots for 140 grams, essentially 2 gr./kg. BW.

Also, seniors need more protein than the general population.

seattle prattle wrote:

psyentist wrote:

We basically get enough protein at 100g/day but timing is key.

Timing is important and body cannot metabolize more than 40 gr. protein in an hour, so yes.

But 100 gr. is not enough for most athletes and this 150 pounder shoots for 140 grams, essentially 2 gr./kg. BW.

Also, seniors need more protein than the general population.

I generally have a protein shake and 2 eggs (with fruit) in the morning. That is almost 50 g. though. I weigh about 150 so getting another 100 g for the rest of the day is not that hard. I am for about a gram per lb. I lift every day so maybe 0.70 is enough for runners. I will have chicken or fish for lunch and the same for dinner. I might also eat a can of tuna during the day and a protein bar.

Sally Vix wrote:

seattle prattle wrote:

Timing is important and body cannot metabolize more than 40 gr. protein in an hour, so yes.

But 100 gr. is not enough for most athletes and this 150 pounder shoots for 140 grams, essentially 2 gr./kg. BW.

Also, seniors need more protein than the general population.

I generally have a protein shake and 2 eggs (with fruit) in the morning. That is almost 50 g. though. I weigh about 150 so getting another 100 g for the rest of the day is not that hard. I am for about a gram per lb. I lift every day so maybe 0.70 is enough for runners. I will have chicken or fish for lunch and the same for dinner. I might also eat a can of tuna during the day and a protein bar.

Chia seeds are a good source of proteins as well as other nutrients.

Sally Vix wrote:

seattle prattle wrote:

Timing is important and body cannot metabolize more than 40 gr. protein in an hour, so yes.

But 100 gr. is not enough for most athletes and this 150 pounder shoots for 140 grams, essentially 2 gr./kg. BW.

Also, seniors need more protein than the general population.

I generally have a protein shake and 2 eggs (with fruit) in the morning. That is almost 50 g. though. I weigh about 150 so getting another 100 g for the rest of the day is not that hard. I am for about a gram per lb. I lift every day so maybe 0.70 is enough for runners. I will have chicken or fish for lunch and the same for dinner. I might also eat a can of tuna during the day and a protein bar.

Hey, DGTD regular.

You might want to investigate about heavy metals in many fish sources. Rather than Tuna, i try to mix in some sardines some days. The little guys have less time to accumulate the toxins. And i try to limit fish to maybe a couple of times per week. I love the stuff but you know, health and all....

Nuts are a really heathy source for several reason. Quinoa, maybe a few eggs per week. Variety is good.

psyentist wrote:

The ones who right 1.2 - 2 are morans.

psyentist wrote:

If you want to follow someone who studies studies, follow Alex Hutchinson.

https://www.outsideonline.com/2284636/scientific-case-big-breakfasthttps://www.theglobeandmail.com/life/health-and-fitness/fitness/want-to-build-muscle-its-not-what-you-eat-but-when-health/article16069147/

We basically get enough protein at 100g/day but timing is key.

Meant to say quoting a study. I just googled. Have no clue who the fitness blog person is.

Individuals are biased. I quote studies and organizations which are in the business of providing guidance to athletes, namely the NSCA.

So, professional guidance is up to 2.0g/kg for athletes.

Believe and follow whoever or whatever you want, I’m not on a crusade to change minds.

Alan

Sally Vix wrote:

Sally Vix wrote:

I generally have a protein shake and 2 eggs (with fruit) in the morning. That is almost 50 g. though. I weigh about 150 so getting another 100 g for the rest of the day is not that hard. I am for about a gram per lb. I lift every day so maybe 0.70 is enough for runners. I will have chicken or fish for lunch and the same for dinner. I might also eat a can of tuna during the day and a protein bar.

Chia seeds are a good source of proteins as well as other nutrients.

Of which you can't absorb, you'll just sh!t it all out.

I agree variety is good. I eat a lot of pistachios. I have read up on eggs and about too much cholesterol but have also read that when you are consuming a moderate amount of eggs your body, which regularly produces cholesterol, produces considerably less so almost a wash.

Sally Vix wrote:

Hemlock seeds are a good source of proteins as well as other nutrients.

Follow the internet advice... one weird trick...and it works!

Sally Vix wrote:

seattle prattle wrote:

Hey, DGTD regular.

You might want to investigate about heavy metals in many fish sources. Rather than Tuna, i try to mix in some sardines some days. The little guys have less time to accumulate the toxins. And i try to limit fish to maybe a couple of times per week. I love the stuff but you know, health and all....

Nuts are a really heathy source for several reason. Quinoa, maybe a few eggs per week. Variety is good.

I agree variety is good. I eat a lot of pistachios. I have read up on eggs and about too much cholesterol but have also read that when you are consuming a moderate amount of eggs your body, which regularly produces cholesterol, produces considerably less so almost a wash.

I'm on the fence about eggs. I used to eat 3 per day and mastered super quick ways of preparing them. But a very recent study came out with a cholesterol warning so I cut back down to a couple at a time maybe every other day.

seattle prattle wrote:

Sally Vix wrote:

I agree variety is good. I eat a lot of pistachios. I have read up on eggs and about too much cholesterol but have also read that when you are consuming a moderate amount of eggs your body, which regularly produces cholesterol, produces considerably less so almost a wash.

I'm on the fence about eggs. I used to eat 3 per day and mastered super quick ways of preparing them. But a very recent study came out with a cholesterol warning so I cut back down to a couple at a time maybe every other day.

Here is just one source ....

seattle prattle wrote:

psyentist wrote:

We basically get enough protein at 100g/day but timing is key.

Timing is important and body cannot metabolize more than 40 gr. protein in an hour, so yes.

But 100 gr. is not enough for most athletes and this 150 pounder shoots for 140 grams, essentially 2 gr./kg. BW.

Also, seniors need more protein than the general population.

Blanket statement wants its blanket back.

I’ll have to look up the research again but I’m fairly certain the upper limit on protein metabolism can be trained and is highly genetic. Could be wrong.

Alan

Alan

Runningart2004 wrote:

seattle prattle wrote:

Timing is important and body cannot metabolize more than 40 gr. protein in an hour, so yes.

But 100 gr. is not enough for most athletes and this 150 pounder shoots for 140 grams, essentially 2 gr./kg. BW.

Also, seniors need more protein than the general population.

Blanket statement wants its blanket back.

I’ll have to look up the research again but I’m fairly certain the upper limit on protein metabolism can be trained and is highly genetic. Could be wrong.

Alan

Alan

I have too read that your body can only handle 50 grams of protein at a time. This is from both Muscle and Fitness and other Fitness magazines.

seattle prattle wrote:

Sally Vix wrote:

I agree variety is good. I eat a lot of pistachios. I have read up on eggs and about too much cholesterol but have also read that when you are consuming a moderate amount of eggs your body, which regularly produces cholesterol, produces considerably less so almost a wash.

I'm on the fence about eggs. I used to eat 3 per day and mastered super quick ways of preparing them. But a very recent study came out with a cholesterol warning so I cut back down to a couple at a time maybe every other day.

Stop believing the dietary cholesterol nonsense.

For individuals who exercise and have no major family history of high cholesterol you shouldn’t worry about it.

I eat 3 eggs daily and have for a decade. I’m 41 and total chol is 185,

Alan

psyentist wrote:

You need max 100g of protein a day. Something like .7-.8

The ones who right 1.2 - 2 are morans. There's actual scientific studies out there but instead these folks will quote body-building sites that quote unscientific studies. Probably they all use the same improper study.

Let me try to help you all out with some actual science instead of some garbage post from someone who doesn't actually know the research literature. Let's start with this article that was published in February that looked at different protein levels and their effects on performance in distance runners. If you read this study, you will see that their methods are very well thought out.

Here's the abstract: "Recommendations for dietary protein are primarily based on intakes that maintain nitrogen (i.e., protein) balance rather than optimize metabolism and/or performance.

Purpose: This study aimed to determine how varying protein intakes, including a new tracer-derived safe intake, alter whole body protein metabolism and exercise performance during training.

Methods: Using a double-blind randomized crossover design, 10 male endurance-trained runners (age, 32 ± 8 yr; V˙O2peak, 65.9 ± 7.9 mL O2·kg−1·min−1) performed three trials consisting of 4 d of controlled training (20, 5, 10, and 20 km·d−1, respectively) while consuming diets providing 0.94 (LOW), 1.20 (MOD), and 1.83 (HIGH) g protein·kg−1·d−1. Whole body protein synthesis, breakdown, and net balance were determined by oral [15N]glycine on the first and last day of the 4-d controlled training period, whereas exercise performance was determined from maximum voluntary isometric contraction, 5-km time trial, and countermovement jump impulse (IMP) and peak force before and immediately after the 4-d intervention.

Results: Synthesis and breakdown were not affected by protein intake, whereas net balance showed a dose–response (HIGH > MOD > LOW, P < 0.05) with only HIGH being in positive balance (P < 0.05). There was a trend (P = 0.06) toward an interaction in 5-km Time Trial with HIGH having a moderate effect over LOW (effect size = 0.57) and small effect over MOD (effect size = 0.26). IMP decreased with time (P < 0.01) with no effect of protein (P = 0.56). There was no effect of protein intake (P ≥ 0.06) on maximum voluntary isometric contraction, IMP, or peak force performance.

Conclusion: Our data suggest that athletes who consume dietary protein toward the upper end of the current recommendations by the American College of Sports Medicine (1.2–2 g·kg−1) would better maintain protein metabolism and potentially exercise performance during training."