Protein for Ultrarunning with Jose Antonio, PhD | KoopCast Episode #181
Episode overview:
Dr. Antonio is chief executive officer and co-founder of the International Society of Sports Nutrition, an academic nonprofit dedicated to the science and application of sports nutrition and supplementation. In addition, he is the co-founder and vice president of the Society for Neurosports, an academic nonprofit with a focus on sports neuroscience. Dr. Antonio earned his Ph.D and completed a post-doctoral research fellowship at the University of Texas Southwestern Medical Center in Dallas. He has published over 100 peer-reviewed papers as well as over a dozen books. His current areas of research include: dietary supplements (e.g., creatine, protein, etc.), sports neuroscience and human performance. He is currently a professor at the Nova Southeastern University in Davie, Florida.
Episode highlights:
(32:10) Maximize caloric intake during races: 27 hour paddle example, eat whatever you can eat, focus on protein for recovery during training
(44:58) How much protein to intake: training camp example, race-day nutrition prioritizes carbs, spread your protein intake across the day, examples, individuality
(50:29) Increased protein during hard training: 2g/kg of protein for normal training, 1.2g/kg is common but 2g/kg is better but hard to ingest, ISSN recommends 1.6-2.5g/kg
Our conversation:
(0:00) Introduction: Dr. Jose Antonio, the role of protein in sport, the ISSN, protein for ultrarunners
(2:16) Jose’s background: setup, banter, founding the ISSN
(5:19) Jose’s academic journey: sports science in the 80’s, the field of sports nutrition did not exist, perceptions toward protein, “gym bro” magazines, communicating to non-scientists, Larry North’s radio show
(10:04) The rise of supplements: creatine takes off in the 90’s, supplements enter the sports space, negative public reaction
(11:58) Founding the ISSN: creating space for a niche field, sports nutrition remains a small area of study, learning how to create an academic nonprofit
(14:18) Resistance to sports nutrition: SCAN (now Academy of Nutrition and Dietetics), feedback from ACSM, “don’t do research in supplements”, starting ISSN to create a space for supplement research
(17:59) The rise of supplement research: novel fields require the most research and skepticism, supplements can harm or help, KoopCast downloads reflect interest in supplement research
(20:23) High-protein diets: historical perception, refuting protein dogmas, negative responses due to the origin of protein hype in bodybuilding, impetus for Jose’s protein study
(23:05) High protein diet study: 2g of protein per pound bodyweight, body composition remained constant, mechanistic theory, follow-up study with a strength training intervention, fat loss, no health changes after two years
(26:00) 4-5g/kg anecdote: 1200g of protein in one day, personal story
(27:20) Residual negative perceptions of protein: study on female athletes, media coverage, in endurance athletes too-high protein consumption limits carbohydrate consumption
(29:17) Substituting protein for carbs and fat: examples, individuality, keep carb and fat intake constant and increase protein, problems with the %diet metric, literature does not match practice, sport-specific examples
(32:10) Maximize caloric intake during races: 27 hour paddle example, eat whatever you can eat, focus on protein for recovery during training
(33:46) Changing protein recommendations: 0.8-1g/kg 20 years ago, the advisory is now closer to 2g/kg, reasons for change, time (year-by-year) and duration of event, ultra-endurance athletes likely intake ample protein
(36:48) Protein for recovery: skeletal muscle damage, recovery is paramount, considering muscle glycogen repletion, skeletal muscle repair, immune function, carbs and protein work well together, ultimately caloric intake is most important
(39:22) Does protein enhance adaptation: enhanced recovery means better training and thus better adaptations, examples, carbs are best for short-term performance but protein is crucial for long-term improvement
(42:27) Protein during running: high exercise volume means limited time to eat
(44:58) How much protein to intake: training camp example, race-day nutrition prioritizes carbs, spread your protein intake across the day, examples, individuality
(47:23) Sports nutrition during long runs: sports nutrition is mostly carbs, if you are missing a meal to run and consume sports nutrition then you miss protein, your protein intake should increase during hard training, examples
(50:29) Increased protein during hard training: 2g/kg of protein for normal training, 1.2g/kg is common but 2g/kg is better but hard to ingest, ISSN recommends 1.6-2.5g/kg
(53:19) Protein shakes and compliance: college athlete example, prioritizing compliance and adherence, protein is most important in a recovery shake, muscle glycogen naturally replenishes over 24 hours
(55:52) Scientific position stands: political compromises within the scientific community, personal variance, athletes don’t take enough protein
(57:19) Barriers to higher protein advisories: most studies use college students, compliance challenges, consuming high amounts of protein is difficult, consume more protein, especially during training camps
(59:21) Where to learn more about the ISSN: upcoming conference, where to find Jose, sports neuroscience and future research, essential amino acids are easier to consume than whole proteins
(1:01:48) The supplement industry and antioxidants: KoopCast 175 with Brady Holmer, use cases for sports supplements, harmful supplements, evolving research on antioxidants
(1:03:58) Outro: giving thanks, resources in the show notes, share the KoopCast
Additional resources:
KoopCast on ISSN positon stand on nutrition for ultramarathon
Buy Training Essentials for Ultrarunning on Amazon or Audible
Information on coaching-
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