Total Body Transformation Training Blog

How much protein?

With the popularity of low carb diets, endurance athletes and people from all walks of life are asking how much protein should they be eating actually? The US recommended daily amount for protein is around 0.6 grams per kilogram of bodyweight for a male. But is this enough? Researches have finally weighed in with a set of definitive results and the answer seems to be "no".

The RDA for a particular nutrient is establishing the minimum levels that the body needs in order to not suffer a breakdown. Saying that the minimum amount of protein we need in order to prevent muscle tissue breakdown is not a recommendation for optimal intake. We need at least the RDA amount. And in fact, people who exercise need much more.

Researches have found that people that engage in regular exercise need 1.4 - 1.8 grams of protein per kilogram of bodyweight on average. More protein was shown to not have any positive effect. People engaged in more endurance and strength endurance activities need 1.4 grams per kilogram of bodyweight. Strength trainers, sprinters, and many sports athletes need 1.8 grams per kilogram. The big take away from this is that both endurance and strength exercisers need protein in order to maintain their bodies and promote muscular recovery. And the amounts are not that dissimilar when compared to the minimum levels established with the RDA.

Tempo Runs and Lactate Thresholds

There are two general goals everyone thinks about in training for a race event -- getting faster, and having more endurance. These two go hand in hand and for distance events are regulated by our lactate threshold". Generally, the best predictor of endurance performance is your lactate threshold -- the speed you are able to run before lactic acid begins to accumulate in the blood.

One time proven way to increase your lactate threshold is with tempo runs. By regularly including tempo runs in your training schedule, you will increase the speed that you can run before lactic acid begins to slow you down. To use a car analogy, tempo runs will allow your engine to rev faster without red-lining. Before tempo training, you may have red-lined at an 8-minute-per-mile pace. After a few months of tempo runs, you won't red-line until you reach a 7:30-per-mile pace.

Typically, a temp run lasts 20-35 minutes and is at a pace that you could maintain for an hour steady. It isn't all out, but it isn't dogging it either. Here are some simple techniques you can use to determine your tempo run pace, and by analogy your lactate threshold:

1. Perceived effort. The idea is to be able to maintain the tempo for an hour but actually only do it for the 20-35 minutes. On a scale of 1-10, a tempo pace is a 6-7. You could speak to someone, but not carry on a long conversation. Comfortable but with effort.

2. Heart rate. Although heart rate at lactate threshold varies from person to person, it usually falls between 85 to 95 percent of your maximum (women are often on the higher end). The much used 220 - age calculation of maximum heart rate is not as accurate as the following formula:

205 - half your age - resting heart rate x .85 + resting heart rate

So if I were 40 and had a resting heart rate of 50 (measured first thing in the morning before getting out of bed), then I'd be crunching these numbers: 205 - 20 - 50 = 135 x .85 = 115 + 50, which equals roughly 165 beats per minute.

Once you know your tempo heart-rate range, strap on a heart-rate monitor as you head out the door, and it'll tell you if you're hitting your range. If you don't run with a heart-rate monitor, you'll need to keep track of your heart rate yourself by periodically slowing down to a walk and taking your pulse for 10 seconds. Count the beats and multiple by 6.

Protein, Carbs, and Marathons

The April 2004 issue of Runner's World weighed in on the popular low carb eating movement. In "Protein Diets - Can runners prosper on all these trendy protein diets?" author Liz Applegate looked at eating low carb from an endurance athlete's viewpoint. The article was well balanced and considered the unique needs of marathon runners. Here's the summary in a nutshell:

• The US RDA for protein intake is not adequate to meet the needs of endurance athletes and more generally, the needs of people engaged in a steady exercise regime or athletic endeavor


• Consuming between 0.5 and 0.7 grams of protein per pound of body mass is generally recommended for athletes


• Total protein intake should make up around 20% of total calories with care being given to the eating the right kinds of carbs and fats beneficial to running and training

Again, a balanced finding -- marathoners needs to eat much more protein than many previously thought, but at the same time protein intake should be a moderate part of an endurance athletes macronutrient profile. 40-30-30 (carbs, protein, fat) was listed as the upper limit for most endurance athletes. An interesting point is that the amount of protein recommended is in lines with those of mixed sport and strength athletes. Bodybuilders and those looking to add muscle mass are generally recommended to consume 1.0 - 1.5 grams of protein per pound of body mass but the "normal" intake is at the half to three quarters of a gram per pound of body mass.

What does all this mean? Certainly there is no debating the popularity and growing medical evidence of "high protein" and low carb diets. Endurance athletes and marathon runners in particular have unique energy consumption needs that regardless of the debate on low carb approaches need to be taken into consideration. This translates into making sure you consume enough protein daily to prevent muscle loss and fuel your metabolism -- while at the same time eating enough slow and fast acting carbs to fuel your runs.