Protein intake during endurance exercise

Protein intake during endurance exercise

Join Our Diet Community

Subscribe to stay in the know


EggsFour of my delightful colleagues are heading off this week on an adventure on the trails of Hong Kong. 100km of trails to be exact! One of the many things we have discussed in consults, passing each other in the hallway, or over lunch is use of protein during endurance exercise.

A combination of nutrients is essential for getting the best outcomes, both during the race, and after. Recent research is indicating that protein has a place during endurance events. A paper by Van Loon has found that consumption of protein along with carbohydrate before and during such events can stimulate muscle protein synthesis. What does this mean? Earlier start to protein synthesis means earlier starting of adapting to the changes caused by exercise, along with improved recovery times (perfect for if you plan on going on a holiday after your event).

So what does this mean in practice? Well for some of our team of four, this means a couple of chicken sandwiches during the race, for others it means a variety of protein and carb containing bars and balls to eat on the run.

What would you eat if you started running ultras, and needed to include protein?

Good luck to our team of HerOes - so proud of all of you and your hard work, and cannot wait to hear how it all goes!

*Thanks to free digital photos for the picture.

Chloe McLeod is a dietitian atBJC Health.
This blog focuses on diet & nutrition generally and diet & nutrition in relation to the treatment of arthritis and arthritis-related diseases. Contact us if you’d like our help in managing diet-related health issues.

Join Our Diet Community

Enter your details for healthy recipes, diet updates, tips and free downloads