Endurance athletes have unique nutritional demands that differ significantly from strength athletes.
Protein in Endurance Training
While carbohydrates fuel endurance exercise, protein plays crucial supporting roles:
Protein Functions for Endurance Athletes: - Repairs exercise-induced muscle damage - Supports immune function (heavy training suppresses immunity) - Provides alternative fuel during prolonged exercise (5-10% of energy) - Maintains lean mass during high training volumes
Recommended Intake: 1.2-1.4g protein per kg body weight
Timing Strategies
During Training Blocks:
- Protein with every meal (20-30g)
- Post-long-run recovery shake (25g protein + carbs)
- Before bed: Slow-release casein (20g)
Race Day:
- Minimal protein before/during race (focus on carbs)
- Post-race: High protein for recovery (30-40g)
Carbohydrate-Protein Combinations
Research shows adding protein to carbohydrate recovery drinks may enhance glycogen resynthesis and reduce muscle damage.
Optimal Ratio: - 3:1 or 4:1 carbs:protein for endurance recovery - Example: 60g carbs + 15-20g protein post-long-run
Endurance Product Development
UNO Nutrition manufactures endurance-specific nutrition for cycling teams, running clubs, and endurance sports brands. We can develop:
- Recovery formulas with optimal carb:protein ratios
- During-exercise fuel with protein
- Pre-race nutrition products
- Multi-hour endurance formulations
Contact our B2B team to discuss your endurance nutrition product development.