{"id":2903,"date":"2016-07-31T13:21:16","date_gmt":"2016-07-31T13:21:16","guid":{"rendered":"https:\/\/sbrsport.co.za\/?p=2903"},"modified":"2017-08-07T10:29:31","modified_gmt":"2017-08-07T10:29:31","slug":"protein-part-2-by-guest-blogger-nicola-drabble","status":"publish","type":"post","link":"https:\/\/sbrsport.co.za\/?p=2903","title":{"rendered":"Protein Part 2 by guest blogger Nicola Drabble."},"content":{"rendered":"<p><a href=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/07\/protein-header.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2899\" data-permalink=\"https:\/\/sbrsport.co.za\/?attachment_id=2899\" data-orig-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/07\/protein-header.jpg?fit=662%2C181&amp;ssl=1\" data-orig-size=\"662,181\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"protein header\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/07\/protein-header.jpg?fit=662%2C181&amp;ssl=1\" class=\"alignnone size-full wp-image-2899\" src=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/07\/protein-header.jpg?resize=662%2C181&#038;ssl=1\" alt=\"protein header\" width=\"662\" height=\"181\" srcset=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/07\/protein-header.jpg?w=662&amp;ssl=1 662w, https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/07\/protein-header.jpg?resize=300%2C82&amp;ssl=1 300w\" sizes=\"auto, (max-width: 662px) 100vw, 662px\" \/><\/a><\/p>\n<p><strong>Part 2<\/strong><\/p>\n<p>In part 1, I discussed why protein is essential for heath and its importance in sports nutrition.\u00a0 In part 2, I will be discussing protein in endurance sports before, during and after exercise.<\/p>\n<p><strong>Protein intake pre exercise<\/strong><\/p>\n<p>The International Society of Sports Nutrition (ISSN) recommends that, protein should be included with carbohydrates in the pre-event meal. The amount of protein will depend on the athletes individual requirements, exercise duration and fitness level.\u00a0 So, adding protein to the carbohydrate suggestions in part 2 of the previous carbohydrate article:<\/p>\n<ul>\n<li>Breakfast cereals: Future Life or Oats with fat free\/ low fat milk<\/li>\n<li>Toast with eggs\/ cheese\/ peanut butter<\/li>\n<li>Fruit and fat free\/ low fat yogurt<\/li>\n<li>Fat free\/ low fat milk, yogurt, nut and fruit smoothie<\/li>\n<li>Liquid meal replacement<\/li>\n<\/ul>\n<p><strong>Protein intake during exercise<\/strong><\/p>\n<p>Research with regard to the inclusion of protein to carbohydrate solutions during exercise is inconclusive. It is uncertain to whether it\u2019s the addition of protein or if it is because of the added energy that is available, but it does seem to improve endurance performance, increase muscle glycogen stores, reduce muscle damage and promote better training adaptations.\u00a0 The ISSN does recommend adding protein to carbohydrate intake during endurance exercise, but more research in this field is needed as there is insufficient evidence to support this.<\/p>\n<p>Whether I\u2019m doing a 5150\/ 70.3 distance or a long bike ride, I like to snack on salted almonds during my bike ride.\u00a0 I feel that this is generally when I would be having my mid-morning snack so it keeps hunger at bay and the extra protein\/ energy helps to minimize the breakdown of protein stores which is inevitable in any endurance sports.\u00a0 Almonds or any nuts do tend to cause gastric problems, so it is best you test them in training before a competition.<\/p>\n<p>If I am doing a longer 70.3 distance, I also like to have a sandwich during my transition from the cycle to the run.\u00a0 I usually have cottage cheese and Bovril as it is easier to chew when you are in a hurry!<\/p>\n<p>Other good options for the bike ride:<\/p>\n<ul>\n<li>Salted mixed nuts<\/li>\n<li>Lean biltong<\/li>\n<li>Protein bar<\/li>\n<\/ul>\n<p>and in transition:<\/p>\n<ul>\n<li>Sandwich with peanut butter\/ ham and cottage cheese \u2013 tip: take the crusts off as it is easier to eat and chew!<\/li>\n<li>Liquid meal replacement i.e. Future Life High Protein<\/li>\n<\/ul>\n<p><strong>Post exercise<\/strong><\/p>\n<p>Muscle and body protein metabolism is a constant balance between protein breakdown and protein rebuilding.\u00a0 During exercise the balance shifts towards protein breakdown.\u00a0 During recovery after exercise, the balance tips again to protein metabolism.<\/p>\n<p>I spoke about the \u2018Golden Hour\u201d in the section on carbohydrates and the same applies with proteins.\u00a0 Research shows that eating protein immediately after exercise increases muscle uptake and increases the synthesis of amino acids and promotes a postive protein balance.\u00a0 The effect of post-exercise protein intake is best seen when the protein is combined with a carbohydrate.<\/p>\n<p>Therefore a protein-carbohydrate meal\/ snack within 30-60minutes post exercise helps:<\/p>\n<ul>\n<li>stimulate muscle repair<\/li>\n<li>adaptation to training<\/li>\n<li>restores muscle glycogen levels.<\/li>\n<\/ul>\n<p>An intake of 10-20g (maximum 25g) protein is sufficient.\u00a0 Research has shown any more than this does not have a beneficial effect.<\/p>\n<p><strong>NOTE:<\/strong>\u00a0 Don\u2019t be fooled by protein supplements!\u00a0 You can meet your requirements by real food!\u00a0 Also, in South Africa the supplement industry is not regulated so you never know what is in the product.<\/p>\n<p>I\u2019m sure you have all seen the low fat flavoured milk on offer after events.\u00a0 Research has shown that milk proteins increase muscle synthesis, and the ratio of protein: carbohydrate in these flavoured milks are favourable for post workout recovery. Here are some post workout examples:<\/p>\n<ul>\n<li>Low fat flavoured milk \u2013 chocolate, strawberry, vanilla \u00a0 \u00a0\u00a0<a href=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/07\/milkshake.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2904\" data-permalink=\"https:\/\/sbrsport.co.za\/?attachment_id=2904\" data-orig-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/07\/milkshake.jpg?fit=226%2C272&amp;ssl=1\" data-orig-size=\"226,272\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"milkshake\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/07\/milkshake.jpg?fit=226%2C272&amp;ssl=1\" class=\"size-full wp-image-2904 alignright\" src=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/07\/milkshake.jpg?resize=226%2C272&#038;ssl=1\" alt=\"milkshake\" width=\"226\" height=\"272\" \/><\/a><\/li>\n<li>Low fat\/ fat free milk with Nesquick<\/li>\n<li>Fruit smoothie with milk and yogurt<\/li>\n<li>Future Life High Protein<\/li>\n<li>Sandwich with a protein filling \u2013 tuna\/ chicken\/ egg<\/li>\n<li>Chicken or beef burger<\/li>\n<\/ul>\n<p><strong>Foods containing 10g of protein<\/strong><\/p>\n<table>\n<tbody>\n<tr>\n<td width=\"321\">2 small eggs<\/p>\n<p>45g cheese<br \/>\n70g cottage cheese<br \/>\n300ml low-fat cows milk<\/p>\n<p>200g reduced fat yoghurt<\/p>\n<p>400ml soy milk<\/p>\n<p>150g light fromage frais<br \/>\n35 &#8211; 50g lean beef, pork, chicken, fish<\/p>\n<p>50g canned tuna or salmon<\/td>\n<td width=\"295\">4 slices wholemeal bread<br \/>\n3 cups wholegrain cereal<br \/>\n2 cups cooked pasta<br \/>\n3 cups cooked rice<br \/>\n3\/4 cup lentils or kidney beans<br \/>\n200g baked beans<br \/>\n120g tofu\/ soy meat<br \/>\n60g nuts or seeds<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><strong>\u00a0<\/strong><strong>Top Tips:<\/strong><\/p>\n<ul>\n<li>Choose a variety of protein-rich foods such as lean meat, chicken, fish, eggs, milk and milk products such as low fat cottage cheese and low fat yoghurt, beans and pulses, nuts and seeds.<\/li>\n<li>Protein should be eaten at every meal but ensure that there is enough space on your plate for carbohydrates and vegetables.<\/li>\n<li>For vegetarians \u2013 remember to ensure your diet provides good quality protein.<\/li>\n<li>Always remember to refuel as soon as possible after exercise<\/li>\n<\/ul>\n<p>Going back to part 2 on carbohydrates \u2013 let\u2019s now add the protein to the meal \u2013 <strong>proteins are\u00a0put in bold.\u00a0<\/strong><\/p>\n<p><strong><em>Brick Training:<\/em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><\/p>\n<p><strong><em>Pre morning training &lt; 60min: \u00a0\u00a0\u00a0\u00a0<\/em>\u00a0\u00a0\u00a0 <\/strong><\/p>\n<p>Sports drink<\/p>\n<p><strong><em>Breakfast &#8211; After training: \u00a0\u00a0\u00a0<\/em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><\/p>\n<p>Cereal with <strong>fat free\/ low fat milk<\/strong> and a fruit\/ Sandwich with <strong>cheese and ham\/ <\/strong>2 slices of toast with<strong> 2 eggs<\/strong><\/p>\n<p><em><strong>Lunch:<\/strong><\/em><\/p>\n<p>Bread\/ pasta\/ rice\/ potato + <strong>meat\/ chicken\/ fish<\/strong> and vegetables as part of a lunch time meal<\/p>\n<p><em><strong>Pre afternoon\/ evening training: \u00a0\u00a0\u00a0 <\/strong><\/em><\/p>\n<p>Fruit and <strong>chocolate milkshake drink<\/strong><\/p>\n<p><strong><em>After training: \u00a0\u00a0\u00a0\u00a0\u00a0<\/em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><\/p>\n<p>Pasta\/ rice\/ potato\/ sweet potato + <strong>meat\/ chicken\/ fish<\/strong> and vegetables as part of an evening meal.<\/p>\n<p><em><strong>Race day:<\/strong><\/em><\/p>\n<p><strong><em>Breakfast: \u00a0\u00a0\u00a0\u00a0\u00a0<\/em>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 <\/strong><\/p>\n<p>Cereal with <strong>fat free\/ low fat milk<\/strong> and a fruit + Sports drink<\/p>\n<p><em><strong>During Exercise:<\/strong> \u00a0\u00a0\u00a0\u00a0\u00a0\u00a0<\/em><\/p>\n<p>Dried fruit\/ cereal bar\/ sports drink\/ gels\/ jelly beans + <strong>salted nuts or lean biltong<\/strong><\/p>\n<p><em><strong>Post Exercise<\/strong>: \u00a0\u00a0<\/em><\/p>\n<p>Sandwich with <strong>tuna\/ chicken\/ egg + chocolate milky drink<\/strong><\/p>\n<p><a href=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/06\/nicola-drabble.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2624\" data-permalink=\"https:\/\/sbrsport.co.za\/?attachment_id=2624\" data-orig-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/06\/nicola-drabble.png?fit=284%2C72&amp;ssl=1\" data-orig-size=\"284,72\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"nicola drabble\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/06\/nicola-drabble.png?fit=284%2C72&amp;ssl=1\" class=\"alignnone size-full wp-image-2624\" src=\"https:\/\/i0.wp.com\/sbrsport.co.za\/wp-content\/uploads\/2016\/06\/nicola-drabble.png?resize=284%2C72&#038;ssl=1\" alt=\"nicola drabble\" width=\"284\" height=\"72\" \/><\/a><\/p>\n<p><strong>Website:\u00a0 <\/strong>www.nicoladrabble.co.za<\/p>\n<p><strong>Facebook<\/strong>: Nicola Drabble \u2013 Registered Dietitian<\/p>\n<p><strong>Twitter<\/strong>: @NicolaDrabbleRD<\/p>\n<p><strong>R<\/strong><strong>eferences:<\/strong><\/p>\n<p><a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/?term=Campbell%20B%5BAuthor%5D&amp;cauthor=true&amp;cauthor_uid=17908291\">Campbell B<\/a>\u00a0et al.\u00a0 International Society of Sports Nutrition position stand: protein and exercise. \u00a0Journal of the International Society of Sports Nutrition 2010, 7:7<\/p>\n<p>Jeukendrup, AE.\u00a0 Nutrition for endurance sports: Marathon, triathlon, and road cycling Journal of Sports Sciences, 2011; 29(S1): S91\u2013S99.<\/p>\n<p>Jeukendrup, AE et al. Nutritional Considerations in Triathlon. Review Article. Sports Medicine 2005; 35 (2): 163-181.<\/p>\n<p>Kreider et al. ISSN exercise &amp; sport nutrition review:\u00a0 research &amp; recommendations.\u00a0 Journal of the International Society of Sports Nutrition 2010, 7:7<\/p>\n<p>Phillips, S.M., &amp; Van Loon, Luc. J.C. (2011). Dietary protein for athletes: From requirements to optimum adaptation. <em>J Sport Sciences<\/em>, 29(S1), S29-S38.<\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<p>Potgieter, S.\u00a0 Sport nutrition: A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition, the International Olympic Committee and the International Society for Sports Nutrition.\u00a0 South African Journal of Clinical Nutrition 2013; 26(1):6-16.<\/p>\n<p>British Dietetic Association: Food Facts. www.bda.uk.com<\/p>\n<p>Australian Institute of Sports: www.ausport.gov.au<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Part 2 In part 1, I discussed why protein is essential for heath and its importance in sports nutrition.\u00a0 In<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"colormag_page_container_layout":"default_layout","colormag_page_sidebar_layout":"default_layout","nf_dc_page":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":true,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[34918026],"tags":[68455,484583648,484583647,484583649,484583644,1493,943,484583646],"class_list":["post-2903","post","type-post","status-publish","format-standard","hentry","category-nutrition-2","tag-athlete","tag-eggs","tag-meat","tag-milk","tag-protein","tag-recovery","tag-training","tag-training-needs"],"aioseo_notices":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack-related-posts":[],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p7ythf-KP","_links":{"self":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts\/2903","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2903"}],"version-history":[{"count":2,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts\/2903\/revisions"}],"predecessor-version":[{"id":3493,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=\/wp\/v2\/posts\/2903\/revisions\/3493"}],"wp:attachment":[{"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2903"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2903"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sbrsport.co.za\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2903"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}