Nutrition: Protein power

7 comments
By Rose Brandle, What Mountain Bike | Thursday, Mar 25, 2010 1.00pm

Protein will help you recover after training, but what are the best sources?

Proteins are are often called the building blocks of the body. They consist of combinations of amino acids, and play an important part in growing, repairing and maintaining muscles, bone, tendons, skin, hair and other tissues.

Protein also helps form hormones, neurotransmitters and enzymes, and plays a major role in metabolism, water balance and the production of haemoglobin. There are over 10,000 proteins in the body.

Proteins are linear chains of amino acids. Of the 22 standard amino acids, eight are called ‘essential’ amino acids because the human body cannot synthesise them in the amounts needed, so they must be obtained from food. Different foods supply protein in varying amounts.

Complete proteins – those containing essential amino acids in the correct proportions for use by the body – come mostly from animal products such as meat, fish and eggs. Incomplete protein (lacking one or more essential amino acids) comes from veg, fruit, legumes and nuts.

Nuts:

When to eat protein

Exercise increases the rate of protein breakdown, so it’s important to eat protein within two hours of cycling or other exercise. Combining your protein intake with carbohydrates in the two hours after exercising means the protein can be used for building and repairing muscle tissue, rather than being broken down for fuel.

Amounts vary according to diet, level of training and body size, but a good rule of thumb is one part protein to three parts carbohydrate. Whether to eat protein before or during aerobic exercise is contentious, as the body blocks protein synthesis at these times (less so during anaerobic training, such as weightlifting). Favour carbs over protein before and during training, but you don’t need to cut it out entirely.

Fish:

Protein sources

The most complete protein sources are meat, fish and dairy. Of these, lean white chicken and lean pork, beef and white fish have the highest amounts, with eggs also a good source. Next come the legumes, especially lentils, kidney beans, tofu and soya milk, and dairy products (but keep an eye on your saturated fat intake).

Protein sources for vegetarians

Vegetarian athletes may have trouble getting adequate protein, especially if they aren’t aware of how to combine foods. Combine your sources for optimum protein intake: eat dairy products with protein-rich plant sources, like tofu, soya or lentils.

Another good source is peanut butter – you get the same amount of protein from two tablespoons as from 240ml of milk, plus it contains monounsaturated (rather than saturated) fat. Check the label to ensure no trans fat has been added though, as it is in many major brands.

Tofu:

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User Comments

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  • Ok. This could be a bit wacky but I thought that Protein took around 20 hours between eating and it doing the job of muscle repair. As a veggie I didn't get much Protein without the fat (nuts for example). If I had some hard training or was doing a hard race, I would eat a high protein meal about 15- 18 hours before. This would mean that the Protein would become active, after a long digestion, a couple of three hours after my prescibed heavy riding session. This would enable a much faster recovery very soon after a race. I used to have a lot of trouble recovering being a veggie and this was a method which took years to sort out. I used to use Protein Drinks, Vegeburgers (high in Protein and low in fat), 4% fat Cheddar Cheese. The last 2 products were from a supermarket which sounds like Tresco. If the Protein is not taken up by muscle recovery then it will become fat as it has a calorific value; so try to eat the right amount.

    I always thought Protein was a bigger issue than carbs. Most races in the lower echelons are fairly short, high on power and intensity. If it's not high enough then you shold stop being lazy and get up to the next Cat!

    Crazy idea I know but I found it worked.

    Cheers Jerry

  • I don't eat any meat, just a small amount of fish and have found that a whey shake after long rides has really helped my recovery.

    Prior to this I'd do a long ride and then feel exhausted for days.

    Once I'd figured it was possibly to do with a low protein diet I started recovering much quicker and was able to do more.

    Cheapest stuff from Holland&Barrett blended with 50/50 water/milk and a banana does the trick.

    I don't food combine but sounds like this is worth looking into further.

  • Tofu, and soya in general, contains all of the essential amino acids except one, and that is found in abundance in wholegrains, seeds etc. So if you combine soya with wholemeal bread and other healthy cereals you'll be fine, and it's healthier in the long term than eating lots of meat and dairy.

    Chocolate soya milk is a brilliant recovery drink, I have it after every session and I really notice the difference since I started taking it.

  • Actually soya products are complete proteins, with the full complement of amino acids, so there's no need to wash down a slice of wholemeal toast with your chocolate soy milk - except that it's really tasty!

  • Mmmmmmmm, tofu and soya butties, tasty...

  • I like the way most commenters, like me are veggies, you don't appreciate how important protein is until you have a low protein diet.

    I used to combine loads of high protein foods and get all my protien naturally.

    This gave me a narrow and boring diet.

    I now just have 100g of protien supplement after I cycle to work and use a 4:1 protein enrgy drink while riding.

    There are two 4:1 on the market, the summer fruits one is the best and cheaper.

    This meant I can have a nice varied diet and eat food that is nice, and start work with a tasty protein shake. Not natural as lots of eggs and cottage cheese but much easier.

    If I just miss one shake I feel it, I now happily excersize 7 days a week

  • Just be aware of many soya "vegetarian" foods that claim to be healthy.

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