Summary:

In this episode of the Endurance Athlete Journey podcast, Coach Justin and Coach Katie delve into the importance of protein for endurance athletes. They discuss the basics of protein, how to evaluate protein sources, and the specific protein needs for athletes. The conversation also covers the timing of protein intake, the differences between animal and plant protein sources, and practical tips for increasing protein consumption in daily meals. The episode concludes with insights on protein intake during endurance training and the importance of a balanced diet.

Takeaways:

• Protein is essential for muscle recovery and overall health.
• Endurance athletes require more protein than sedentary individuals.
• Not all protein sources are created equal; evaluate based on amino acid content.
• Timing of protein intake is important, but not as critical as carbohydrates.
• Animal proteins generally provide all essential amino acids, while plant proteins may lack some.
• Protein can be fortified in meals, such as adding it to oatmeal or smoothies.
• Breakfast is often low in protein; consider high-protein options.
• Protein powders can be a convenient way to increase intake, but should not replace whole foods.
• Cravings for protein-rich foods can indicate a need for more protein in the diet.
• A balanced diet with a variety of protein sources is key for optimal performance.

Katie created a blog article on this topic as well which covers all of the info in the podcast and more. Check it out at this link: https://www.fuel2run.com/post/the-protein-paradigm-in-endurance-sports