In strength sports, this question of protein intake has not arisen for a long time. But in cyclic sports related to endurance, there is a lot of controversy. The most common argument against protein intake is gaining excess muscle mass turning into “rolling”. It is strange that such a stupid stereotype was not transferred to carbohydrates, for example, if you consume a lot of carbohydrates, you will become a hardy marathon runner. Remember that the training effect depends on the type of training. If you take high doses of protein and run, then the muscles will not grow, rather, on the contrary.
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However, in most sports, the need for protein increases significantly. Interestingly, according to statistics, protein deficiency is most often observed in endurance sports.
Protein in endurance sports
Possible problems with a lack of protein in runners, skiers, cyclists, swimmers:
- Overtraining
- Weakening of immunity
- Frequent injuries
- Long recovery
- Power drop
How much and how should you take protein?
Protein requirements are different for each person. What does it depend on?
- Body weight (a person weighing 60 kg needs less protein than a person weighing 90 kg)
- Physical activity
- Health and age (seniors and children need slightly more protein than the average adult)