Protein Recommendations for Endurance Athletes

An optimal amino acid profile for a protein powder in endurance sports should be balanced and contain certain key amino acids in sufficient quantities. Here are the most important aspects at a glance:

Essential Amino Acids

A high-quality protein powder for endurance athletes should contain all essential amino acids in sufficient quantities. Particularly important are:

Branched-chain amino acids (BCAAs)

• Leucine: Plays a central role in muscle protein synthesis
• Isoleucine: Supports energy production and endurance
• Valine: Promotes muscle regeneration

Other important amino acids

• Lysine: Supports collagen formation and tissue regeneration
• Methionine: Important for metabolism and detoxification
• Threonine: Promotes immune function and protein synthesis

Recommendations for endurance athletes

Vegan protein sources: For vegans or those who are lactose intolerant, mixtures of rice and pea protein are a good option. They contain different protein sources that complement each other perfectly.

Dosage: A typical portion should contain about 20 grams of pure protein. A combination with carbohydrates and potassium is optimal for optimal replenishment of glycogen stores.

When to take it: The most effective time to take it is up to 30 minutes before training (earlier if the intensity is higher) or within two hours after training. It is important to take it as quickly as possible after training in order to quickly initiate the regeneration processes and counteract the open window effect.

Note that individual protein needs depend on factors such as age, training intensity and volume. For endurance athletes who train more than five hours per week, a daily protein intake of 1.2 to 2.0 grams per kilogram of body weight is recommended.

An optimal amino acid profile in combination with a balanced diet and appropriate training can effectively support performance and regeneration in endurance sports.