158-a : PROTEIN INTAKE FOR ENDURANCE SPORTERS

Luc van Loon of Maastricht Netherlands gave an overview of the recent studies that have been conducted in his laboratory in the field of protein intake. He discussed, among other things a study by Peter Res showing that just before going to bed 40 grams of casein (milk protein a) is of great importance to counteract the nighttime occurring breakdown of muscle protein. Res indicated that 30 grams is probably sufficient. Res further indicated that he has examined the effects of casein as its degradation proceeds more slowly than, for example, whey proteins. Stuart Phillips also said in his presentation that protein intake right before bedtime has a positive effect on the balance of muscle protein synthesis. This positive balance ensures that the muscle will be able to adapt better.

 

As regards the adaptation of a muscle is further known that the intake of 20-25 grams of protein after exertion promotes the recovery of the muscle. Van Loon states that this adaptation can be optimized by taking a fixed quantity of proteins during each meal and even during exercise. For the determination of the amount of protein per meal, the following rule is set from 0.25 to 0.3 gram / kg / meal. Van Loon has indicated clearly that it is  about muscle adaptation and not acute performance. Incidentally, according to Phillips whey proteins can best be used during meals since these are absorbed fastest. Just before bedtime a protein that is absorbed more slowly such as casein can best be taken.

This cyclist used proteins like Whey and Casein. After stopping the acne disappears.  It is well known that proteins can cause this type of acne. The only solution is to stop the proteins because all the other treatments do not work.  Usually this skin disorder occurs when there are too much proteins ingested like the advice in the article above.

In our pro cycling teams the riders only take 20 gram of proteins just after the race or heavy training. And no other proteins. With this dose no acne arose.