Protein plays a huge role in burning body fat. Without it, you would have a difficult time getting into shape because you’re not consuming enough. In addition to helping you shed excess body fat, protein also has a few other important benefits: it helps control your blood sugar, regulates your metabolism, provides you with energy, etc. Just to name a few.1 And, if you’re trying to build muscle mass, the importance of protein to everyone can mean the difference between struggling to gain weight and being completely successful in your goal to build muscle.
Protein is a staple for any athlete that needs to build muscle. The question of whether or not protein is more necessary for endurance athletes or weight lifters has been debated by experts in the field, but it’s up to you as an individual to decide what your body needs. Some people believe that protein helps with recovery after long periods of time spent exercising because it can help repair muscles and bones while also providing energy for those who are very active. Others argue that protein isn’t as important for weightlifters because they don’t require additional support when building muscle mass, which means they’re already consuming enough protein from their diet without needing additional supplements.2
You may be wondering if you should focus more on protein for your weightlifting workouts or endurance training? Protein can help both muscle growth and recovery in athletes of all types. In this article, we will go over how important protein is for building lean muscle mass and the hormonal response that occurs after a workout session. We will also compare the benefits between weightlifters and endurance athletes. So let’s dive into what you need to know about getting enough protein from food sources versus supplements like whey or casein powders.
Protein for Weight Lifters
Protein is one of the most important nutrients to a weight lifter or a marathoner. This nutrient is a basic necessity that helps provide the building blocks of muscle, which in turn builds more muscle and improves your stamina as well. However, as you may be aware, protein is not just found in meats and eggs. The protein found in these foods is not high enough in protein to be a good source of protein for weight lifters and to be a good source of protein for athletes.3
Well, protein is one of the most important nutrients for weightlifters and athletes because it helps build muscles, but it is also a very important nutrient for the average person because it helps provide the essential building blocks of healthy cell metabolism.
If you’re interested in weightlifting or in long-distance running, chances are great that you already are getting enough protein in your diet. If, on the other hand, you’re more interested in competing in competitive endurance events or simply building muscle, you’ll have to supplement your diet with extra protein, particularly protein powders. Most protein powders are comprised of casein protein, which is the type of protein that most bodybuilders use.4 In fact, protein is such a vital nutrient to weightlifters and athletes because, without protein, your muscle growth will be much slower, which can mean you’ll miss out on proper gains in size and strength.
The Benefits of Protein for Weightlifters
When it comes to building muscle and losing weight, one nutrient that can make a real difference in protein. Protein is essential for many of the body’s processes and is the building block of life. In fact, all living tissue in the human body contains protein as part of the makeup. For weightlifters particularly, there are protein benefits to consider when trying to build lean muscle mass and lose fat while increasing strength.5
Because protein helps in the burning of calories, weightlifters can use protein supplements as a way of increasing their daily caloric intake without decreasing the quality of the food they eat. A great deal of weightlifters mistakenly believe that they cannot consume enough protein because their muscles do not “feel” hungry. The benefits of protein for weightlifters should not fool them because protein will help increase the feeling of fullness that makes it possible to maintain an appropriate calorie intake while lifting weights.6
Another of the many benefits of protein for weightlifters is the development of stronger muscles. As more muscle is built, the body becomes less susceptible to injuries, which can help preserve the health and strength of the athlete over his or her entire career. In addition, the development of muscles can reduce the risk of joint and back injuries, which are common among weightlifters. Stronger muscles allow weightlifters to be more efficient at completing their exercises, which can help improve their overall performance and make the competition that much more difficult.
Perhaps the most recognized benefit of protein for weightlifters is their increased energy levels and the reduction in fatigue that often come with increased protein consumption. Athletes who have enough protein in their diets are often unable to experience the tiredness that comes with extensive exercise and use protein supplements to jump-start their muscles into an intense workout. Even the competitive weightlifter may occasionally experience the loss of enthusiasm after an intense workout, but the benefits of protein for weightlifters often stem from their own mental state. After a hard day of lifting, the last thing that most athletes want to think about is having to eat a meal that contains protein because it gives them extra energy. A post-workout protein shake can give weightlifters the boost they need to get through the rest of the day and keep them energized long after the workout is over. Protein shakes have also proven very effective in the treatment of depression and other mental illnesses, another reason why they are so popular among weightlifters.
Beyond the obvious benefits of protein for weightlifters, they have other health benefits as well. It has been shown that a diet high in protein can help prevent and reduce the risk of many kinds of cancer, including breast cancer and prostate cancer. Because protein is rich in amino acids, it can also reduce the risk of constipation and the development of blood clots.7 Weightlifting protein supplements have also been shown to lower the risks of heart disease and Alzheimer’s disease, two of the most common causes of disability in America today.
Protein For Endurance Athletes
Whether you are just getting started with a strength training regimen or you have been a dedicated athlete for years, there is one nutrient that you should make sure you get more of as you build muscle: protein for endurance athletes and protein for weight lifters. For the strength-training athlete, this nutrient plays a critical role in repairing muscle tissue, building muscle, and improving performance. For the weight lifter, protein gives you the energy to complete your daily exercises.
Most people know the main role protein plays in our body: it is the building block of protein. However, not many people are aware of the complete protein makeup that makes up the majority of our body’s mass. Endurance athletes need much more protein than someone who is trying to lose weight. The reason for this is because the body is constantly repairing damaged muscle tissue, which requires plenty of protein. If the athlete were to take less protein than necessary, the result could be a reduction in muscle synthesis or a decrease in the amount of protein needed for repair.
To add protein to your endurance athlete’s diet, consider incorporating lean meats into your diet along with other high-quality carbs such as whole grains. These types of foods will have a higher quality protein than the source you are using (i.e. eggs and meat). You can also replace some of your current carbs with better quality carbs such as brown rice, quinoa, etc. This will provide your body with a variety of essential proteins at a steady yet slow pace so that you can add more protein to your daily diet and help your body develop endurance.
The Benefits of Protein For Endurance Athletes
Protein is an essential nutrient and provides many essential benefits for athletes and non-athletes alike. These benefits of protein for endurance athletes are important to know because it can make a huge difference in terms of your ability to recover following exercise and how well you perform throughout your training. Most people understand the importance of eating a healthy diet to lose fat, maintain weight loss, and gain muscle. What many people don’t realize is that proper supplementation is absolutely essential to maximize results, especially in endurance events.8
Protein is essential for muscle repair and development, which is why the benefits of protein for endurance athletes are so powerful. Endurance athletes require much more than calories alone. Proper nutrition and supplementation will allow you to recover faster between workouts and boost your energy levels throughout the day. Most endurance athletes spend little, if any, consideration into protein and will rely almost exclusively on carbohydrate intake during the course of the day. When you get right down to it, bodybuilders are actually construction workers in a way, repairing damaged muscle tissues to get back in shape.
If you’re looking to supplement your diet with more high quality protein that you can quickly digest, or if you’re trying to optimize your nutrition to help you lose weight and improve your fitness level, the best choice may be vegan protein supplements. You’ll get the benefits of protein without worrying about any negative side effects, and you’ll enjoy all the health benefits of eating a healthy diet with plenty of fruits and vegetables along with the protein your body needs. By consuming a high quality protein supplement with the right balance of carbohydrates and fats, you’ll have the best of both worlds and gain the maximum possible benefit from your dietary efforts.
Is Protein More Important For Endurance Athletes Or Weight Lifters?
This question is one that has been debated between both the professional and fitness community for years. The consensus seems to be that both weight lifters and endurance athletes can benefit from high levels of protein, but the former requires a greater amount of protein to support muscle growth and repair while the latter requires even greater protein to support muscle repair and growth.9
High protein diets have long been recommended by sports nutritionists for those seeking to increase their endurance and strength. In recent years, there has also been evidence to suggest that the protein may also be beneficial to weightlifters, in particular those who are looking to reduce body fat. While there is a great deal of debate regarding the necessity of protein in relation to weight lifters and endurance athletes, the bottom line remains that both groups require a substantial amount of protein to support muscle growth and repair.10 Of course, the differences between weight lifters and endurance athletes are largely a result of different training programs, so it would be difficult to suggest that protein is necessarily more or less necessary for each group.
When determining whether a particular diet is right for you, it is important to consider your overall health and protein needs. Remember, just because protein is present in foods such as meat, cheese and eggs does not mean that you need to eat these products in massive quantities to reach your daily requirement. A variety of healthy options such as lean meats, poultry, and eggs can provide your body with all of the protein it needs without loading you up with unwanted fats and calories.
Runners Connect / 2021
SlidePlayer / 2019
Pexels / May 9, 2020
Pexels / February 25, 2020
1 “Protein: Why Your Body Needs It – WebMD.” https://www.webmd.com/diet/benefits-protein Accessed 20 Jul. 2021.
2 “Why Is Protein Important In Your Diet? | Piedmont Healthcare.” https://www.piedmont.org/living-better/why-is-protein-important-in-your-diet Accessed 20 Jul. 2021.
3 “5 Key Benefits of Protein for Health and Athletic Performance.” https://iamherbalifenutrition.com/fitness/protein-benefits/ Accessed 20 Jul. 2021.
4 “What Is Protein? How Much You Need, Benefits, Sources, More ….” 12 Jun. 2019, https://www.everydayhealth.com/diet-nutrition/protein-how-much-you-need-benefits-sources-more/ Accessed 20 Jul. 2021.
5 “Lift Weights, Eat More Protein, Especially if You’re Over 40 – The ….” 7 Feb. 2018, https://www.nytimes.com/2018/02/07/well/move/lift-weights-eat-more-protein-especially-if-youre-over-40.html Accessed 20 Jul. 2021.
6 “Health benefits of protein powder – Medical News Today.” https://www.medicalnewstoday.com/articles/323093 Accessed 20 Jul. 2021.
7 “Protein: Sources, deficiency, and requirements – Medical News Today.” https://www.medicalnewstoday.com/articles/196279 Accessed 20 Jul. 2021.
8 “5 Reasons Why Protein Is Good for Weight Loss | MyFitnessPal.” 11 Oct. 2016, https://blog.myfitnesspal.com/5-reasons-why-protein-is-good-for-weight-loss/ Accessed 20 Jul. 2021.
9 “Protein and the Athlete – How Much Do You Need?.” 20 Jul. 2020, https://www.eatright.org/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete Accessed 20 Jul. 2021.
10 “Protein – Why it’s Important for Endurance Athletes | Hammer Nutrition.” https://www.hammernutrition.com/knowledge/essential-knowledge/protein-why-its-important-endurance-athletes Accessed 20 Jul. 2021.