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Protein
Protein
is an essential nutrient, it is necessary for growth, and repair of tissues, it
makes our many hormones and enzymes, and it
is a structural component of all cells. Protein
may also contribute to energy metabolism, but this is not one of its primary
roles.
Before your race:
If
the calories in your diet are derived from 60%
carbs,
and 25% fat, that leaves about 15% for protein.
Everyone has heard the argument that athletes require more protein than
non-athletes. This argument appears
to be true for both weight lifters and endurance athletes. The RDA for adults is
.8g/kg of bodyweight, while athletes may require as much as 1.4g/kg body weight
This does not by any means indicate that athletes require protein
supplements of any kind. Athletes
get their additional protein by simply taking in a larger amount of calories. I
am going to practice my math skills on you here. We can use
the example of a 77kg/170lb rider. This
77kg rider, as an athlete, requires up to 108 grams of protein a day. A 77 kg
racer riding 6-7 days a week can also easily consume 3000 Calories a day.
If this rider consumes a typical American diet of around 15%protein,
he will consume 112 grams of protein per day, or about 1.4 grams per kg of body
weight. Vegetarian athletes may
require careful dietary monitoring
or supplements to ensure adequate protein intake.
During your race:
There is little evidence that protein supplementation during exercise is
of any benefit. Protein does not
typically provide a significant
amount of energy during exercise, and you are probably better off
with simply
carbohydrate,
or carbs and electrolytes during your ride.
After your race:
There is increasing evidence that a post exercise meal of
4:1 carbs to protein may be optimal for muscle glycogen resynthesis. That
does not suggest that a commercial post exercise supplement is necessary.
You can simply enjoy some pasta and chicken, or a tuna sandwich.
Most brands of yogurt contain this 4:1 ratio, and I know some riders
whose favorite post ride snack is skim milk with a little chocolate syrup.
The 4:1 ratio does not have to be exact.
Anything close to the 4:1 should be fine.
For all of your other meals, just follow the before your race
recommendations.
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