BY STEVE BORN
Many endurance athletes tend to focus on carbohydrate intake and pay little attention to protein. Part of the reason may be due to the many different types of protein available. It can get confusing! Additionally, very few endurance athletes know how much protein to consume on a daily basis.
No problem, Hammer Nutrition can help!
We recommend consuming protein from a variety of sources in both diet and supplements. As an addition to your diet, we suggest that you take one or more of our premium-quality protein powders. Each will supply its own unique benefits and therefore provide the most comprehensive support for an endurance athlete's diet.
Hammer Whey Protein
Unless you are allergic to dairy (not intolerant, allergic) or adhere to a vegetarian/vegan diet, you will arguably not find a better protein source for recovery and many aspects of overall health than whey protein. Here are just a couple of reasons why:
- Superiority in protein measurement standards. No matter what measurement of protein quality is used—Biological Value (BV), Protein Efficiency Ratio (PER) Protein Digestibility-Corrected Amino Acid Score (PDCAAS), Net Protein Utilization (NPU)—whey protein comes out on top, with whey protein isolate being the preferable form of whey protein. Hammer Whey Protein is 100% whey protein isolate.
- Richest source of all nine essential amino acids. Histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are designated as “essential” because they cannot be made by the body and must be obtained from outside sources. Whey protein isolate has the highest volume of all nine essential amino acids, including the all-important branched-chain amino acids (BCAAs).
- Extraordinary immune-system boosting properties. Whey protein contains excellent levels of glutamic acid, cysteine, and glycine—the three amino acids required for glutathione production. Glutathione is considered by many experts to be the number one antioxidant of all. Additionally, whey contains special proteins called immunoglobulins that stimulate immune function.
For more, see “Stay Strong and Stay Healthy.”
Organic Vegan Protein
For people who cannot tolerate dairy or soy-based proteins and/or whose dietary preferences require the consumption of alternate protein sources, Hammer Nutrition’s Vegan Protein is the perfect solution! It contains the following five outstanding, 100% organic, plant-based proteins:
- Organic Pea Protein: An easily digested protein with an excellent amino acid profile, containing leucine, isoleucine, valine (the three BCAAs), lysine, arginine, and glutamine.
- Organic Pumpkin Protein: Derived from the nutrient-rich seeds, pumpkin protein is a complete protein source rich in antioxidants. It is also plentiful in vitamin K and the minerals calcium, iron, magnesium, manganese, zinc, and more.
- Organic Sacha Inchi: Derived from the seeds of the South American Plukenetia volubilis plant, sacha inchi is considered a complete protein source because it contains all nine essential amino acids. It is also a potent source of the essential omega-3 and omega-6 fatty acids.
- Organic Spirulina: A microscopic single-celled alga, spirulina is a complete protein source and has the highest concentration of protein by weight of any food. Spirulina is vitamin- and mineral-dense, rich in enzymes and antioxidants such as superoxide dismutase, and a potent source of chlorophyll (second only to chlorella) and essential fatty acids. Spirulina is also considered a blood-building nutrient, primarily due to its polypeptide content (called phycocyanin), and is believed to help maintain digestive system health by serving as a food/fuel source for beneficial intestinal flora.
- Organic Chlorella: Another single-celled alga and complete protein, loaded with chlorophyll and essential fatty acids. Chlorella is perhaps the most vitamin- and mineral-dense "green food" available, and it includes a complete B vitamin profile. (Chlorella has more vitamin B12 by weight than liver!) Chlorella also contains naturally occurring RNA and DNA for assisting in cellular growth and repair.
Hammer Soy Protein
Though often (and incorrectly) maligned, soy is an exceptional protein for numerous general health benefits for both men and women. Soy protein contains multitudes of health-enhancing phytochemicals, which are believed to be beneficial for cardiovascular health, prostate health, optimizing cholesterol levels, helping protect against osteoporosis, and much more. (See “Is Soy Protein Bad for Your Health?”)
How much do you need?
Protein intake from food and supplements should be in the range of 1.2g/kg to 1.4 g/kg to 1.7 g/kg per day. To get your weight in kilograms (kg), take your weight in pounds and divide by 2.2. Then multiply that number by 1.2, 1.4, or 1.7. The answer you get is the number of grams of protein you should aim for daily. Use the lowest amount on non-workout days, use the middle amount for easy/early training sessions, and use the higher amount for periods of periods when you increase training volume and intensity, and use the highest amount during your peak training and racing season.
EXAMPLE:
• 180 lb. person = 81.82 kg.
• 81.82 x 1.2 = 98 grams of protein daily
• 81.82 x 1.4 = 114.5 grams of protein daily
• 81.82 x 1.7 = 139 grams of protein daily
