Struggling To Recover From Training? One Easy Fix To Recover Better
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- เผยแพร่เมื่อ 1 ก.ค. 2024
- 👉 Boost your recovery with my free recovery nutrition guide! 💪
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How to recover better from your run, cycle or swim
If you struggle with recovery after a run, for example sore muscles after running or always feeling beaten up, it could be that you need more protein in your diet.
Protein is crucial for muscle recovery for triathletes, runners and cyclists, and increasing it in your diet may help you recover better, especially if you have a high training load.
This video was motivated by one of my coached athletes, who had a significant improvement in their recovery after increasing their protein intake.
These recovery tips for runners or cyclists should help you recover quicker after training.
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
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Thank you! Been struggling with this exact thing recently.
You're welcome, hope it helps!
Really helpful, I’ve been taking this for granted
Hope it makes your recovery better then 🙂
Thanks for the great vids James! I know you’ve touched on it in many videos hear and there. I was hoping you could make a video on caffeine in gels; when to use them in a full Tri, how many times to take it during a tri(140) and maybe choosing between something like Maurten caf 100 gel vs 320 caff drink.
Thank you!
You're welcome :) Great idea for a video! It was already in my list but I've bumped it up a bit. I do have a bit of a back log and can't create any faster (I wish I could!!) but I will cover this for you :)
I appreciate your consideration! Take your time and I’ll continue to enjoy the content you put out. Best regards!
What about if protein is too high and carbs lower? How do you know the difference?
Protein too high - unlikely to know. Carbs too low? Potentially (but not limited to): poor recovery, poor mood, not hitting expected targets, recurrent infections, stress fractures, poor sleep... Unfortunately all quite vague but any of these should make you ask the question
You also need to consume 25g of protein at a time. No small amounts for adults. Additionally, a good chunk of carbs is needed after exercise to restore glycogen stores for the next run.
Those things are definitely important 🙂 it's all part of the puzzle!
25g isn't a one size fits all, if we're being picky. Some might need more, some might need less. Depends on factors such as amount of muscle mass. Also, it's fine to have smaller amounts in snacks etc if you're hitting your overall protein goal with good amounts at breakfast, lunch and dinner
@@NutritionTriathlon 👍 … adult humans have first pass metabolism of protein which means that your protein consumption is not necessarily what is going to your muscles in a meal. Depending on the quality of protein some of that is broken down into nitrogen and carbohydrates before it hits the blood stream to get to muscle repair. The brain senses this higher amount of protein as quality meal. It’s why adult humans need much higher protein at one time and people should not rely on smaller amounts of proteins in snacks to make up that 1.5-2g of protein requirement a day (should be closer to 2.2g if injured or in a calorie deficit for endurance training).
Agree with those protein requirements! 🙂
But that's also why I don't necessarily agree with the 25g of protein for every meal, or every meal having to contain protein 😉
The requirements are based on body mass, and so a 55kg athlete will not need as much protein as a 70kg athlete. And an 85kg athlete might need more like 30g protein in each main meal.
The other stuff you've said, quite honestly, is not true. First pass metabolism has nothing to do with protein. We know very clearly what happens when we consume protein, and we know very clearly that it's the mechanism of muscle protein synthesis that we want to trigger. This has been researched in various papers, and we see different protein quantities triggering MPS to varying degrees. Yes, proteins have different qualities and amounts of amino acid etc, but on the whole if you're eating varied sources of protein, hitting 1.4-2.0g/kg/body weight per day, then you're fine.
Which is why you can have snacks without protein - that's a negative and unhealthy mindset to believe that snacks should always contain lots of protein - they don't have to.
@@NutritionTriathlon I think you’re missing the scientific evidence on this. You should review some of the work of Dr Don Layman, at the University of Illinois Urbana-Champaign who ran both animal and human studies of this.
While muscle can only metabolize a certain amount of protein at a time, the liver can metabolize it all. First pass is relevant because you may lose up to 50% of the protein (depending on the quality of the protein and especially plant proteins) on intake. While the dietary requirement of 1.5-2g per kg per day is accurate the amount at each intake has to take into account this loss of bioavailability which is why athletes need a minimum amount of protein per consumption rather small amounts throughout the day. Feel free to argue with Dr Layman but he’s forgotten more about protein synthesis than most of us know.
I also NEVER said that snacks must contain protein. I said protein snacks do not count for the overall daily protein target.
Ah, I think the problem here my friend is that you have been using the wrong terms and confusing different mechanisms.
I now realise you're talking about protein bioavailability, NOT first pass metabolism. First pass metabolism is very different and is to do with drug metabolism. FWIW, I'm also aware of and understand first pass metabolism... Aside from sports nutrition, I also work in family medicine, have Masters Degree qualifications around pharmacology and pharmacokinetics and have medicine prescribing rights.
So if we're talking about protein bioavailability, yes, you're right in that protein is not all equal, and some protein sources are more bioavailable than others. This is generally why I suggest anyone consuming predominantly plant based sources of protein opt for the higher end of the protein range.
And protein in snacks still contribute to daily protein intake and to muscle protein synthesis... it's still protein... Yes it may not influence MPS as much as a large quantity of protein in one go but it still has an effect...
I also don't understand what you're talking about when you say muscle only being able to metabolise a certain amount of protein but the liver being able to metabolise it all. I presume you're referring to the liver being the main organ where protein metabolism occurs, but I'm not sure what point you're making from this - this is the normal process that happens in humans. Please let me know what you mean there, or any link to an article that might help explain it 🙂 happy to read!