Skimp on protein, and your body borrows from muscle to meet its needsundermining the fitness you've worked so hard to achieve. "Getting enough protein protects your lean mass," says Roberta Anding, RD, a sports dietitian and spokesperson for the American Dietetic Association. "And that's where the power in your ride comes from."
Because protein slows digestion and lowers a food's rating on the glycemic index, it prevents high-energy carbs from sending your blood sugar soaring, then crashing. That's especially valuable during long days in the saddle, when steady-release energy keeps you from bonking. During fuel shortages, your body sends protein to the liver, where it gets turned into backup carbs.
But the power of protein doesn't stop there. Its amino acids act like recovery agents that refresh your body for the next go-round: After a muscle-ravaging ride, protein rebuilds tissues and prepares them for more. It also bolsters the immune system; our bodies require protein to make infection-fighting white blood cells.
Anding recommends that cyclists consume a daily dose of 0.5 to 0.6 grams of protein per pound of body weightthat's about 85 grams for a 170-pound rider. Eat 15 to 25 grams of that during recovery, within an hour of finishing a ride. And always target lean sources. "Skip the animal proteins that are loaded with saturated fats, such as full-fat cheeses and burgers, and opt for reduced-fat dairy or lean meats," Anding says. Here's how to maximize your protein intakewithout unwanted calories.
Know The Score High-quality proteins offer more muscle-building amino acids than others, and thus are more valuable to cyclists. "Eggs and dairy products are incredibly high-quality sources," says Anding. Such proteins are considered "complete" because they contain enough of all the essential amino acids needed to rebuild cells. Milk is particularly high in branched-chain amino acids, including leucine, which has been found to trigger muscle recovery.
Except for certain grains, such as quinoa, most plant proteins are "incomplete," or lacking a few key amino acids. "To build and repair tissue, those proteins need a little help," Anding says. Traditional food pairings often form complete combos: Beans are good, but adding rice increases the overall protein quality.
Proteins are absorbed at different rates (similar to fast-and slow-release carbs). Whey, a milk protein, is digested quicklywhich is why it's preferred in recovery beverages (see "The Protein Decoder," below). But another milk protein, casein, is slowly digested, so it's ideal for minimizing blood-sugar spikes throughout the day.
Double Up Choose protein sources that are also high in other valuable nutrients. Lean beef and dark-meat chicken (legs and thighs) contain high-quality protein and iron, which helps deliver oxygen to working muscles. Cold-water fish (such as cod and salmon) pair protein with omega-3 fatty acidsanti-inflammatory agents that ease aching joints and overworked muscles. And many low-fat dairy products combine big doses of protein (28 grams in one cup of cottage cheese) with calcium, which stimulates muscle contraction and keeps muscles firing.
The Protein Decoder
WHEY A milk protein that is digested quicklywhich makes it the ideal protein to consume during exercise. Also a good choice for recovery.
CASEIN Milk's primary protein releases its amino acids slowly, delivering a steady supply of muscle rebuilders.
SOY A plant-based protein source containing antioxidants. After initial skepticism, most experts now believe it's as digestible as milk proteins.
FONTE: http://www.bicycling.com/training-nutrition/nutrition-weight-loss/power-protein
Because protein slows digestion and lowers a food's rating on the glycemic index, it prevents high-energy carbs from sending your blood sugar soaring, then crashing. That's especially valuable during long days in the saddle, when steady-release energy keeps you from bonking. During fuel shortages, your body sends protein to the liver, where it gets turned into backup carbs.
But the power of protein doesn't stop there. Its amino acids act like recovery agents that refresh your body for the next go-round: After a muscle-ravaging ride, protein rebuilds tissues and prepares them for more. It also bolsters the immune system; our bodies require protein to make infection-fighting white blood cells.
Anding recommends that cyclists consume a daily dose of 0.5 to 0.6 grams of protein per pound of body weightthat's about 85 grams for a 170-pound rider. Eat 15 to 25 grams of that during recovery, within an hour of finishing a ride. And always target lean sources. "Skip the animal proteins that are loaded with saturated fats, such as full-fat cheeses and burgers, and opt for reduced-fat dairy or lean meats," Anding says. Here's how to maximize your protein intakewithout unwanted calories.
Know The Score High-quality proteins offer more muscle-building amino acids than others, and thus are more valuable to cyclists. "Eggs and dairy products are incredibly high-quality sources," says Anding. Such proteins are considered "complete" because they contain enough of all the essential amino acids needed to rebuild cells. Milk is particularly high in branched-chain amino acids, including leucine, which has been found to trigger muscle recovery.
Except for certain grains, such as quinoa, most plant proteins are "incomplete," or lacking a few key amino acids. "To build and repair tissue, those proteins need a little help," Anding says. Traditional food pairings often form complete combos: Beans are good, but adding rice increases the overall protein quality.
Proteins are absorbed at different rates (similar to fast-and slow-release carbs). Whey, a milk protein, is digested quicklywhich is why it's preferred in recovery beverages (see "The Protein Decoder," below). But another milk protein, casein, is slowly digested, so it's ideal for minimizing blood-sugar spikes throughout the day.
Double Up Choose protein sources that are also high in other valuable nutrients. Lean beef and dark-meat chicken (legs and thighs) contain high-quality protein and iron, which helps deliver oxygen to working muscles. Cold-water fish (such as cod and salmon) pair protein with omega-3 fatty acidsanti-inflammatory agents that ease aching joints and overworked muscles. And many low-fat dairy products combine big doses of protein (28 grams in one cup of cottage cheese) with calcium, which stimulates muscle contraction and keeps muscles firing.
The Protein Decoder
WHEY A milk protein that is digested quicklywhich makes it the ideal protein to consume during exercise. Also a good choice for recovery.
CASEIN Milk's primary protein releases its amino acids slowly, delivering a steady supply of muscle rebuilders.
SOY A plant-based protein source containing antioxidants. After initial skepticism, most experts now believe it's as digestible as milk proteins.
FONTE: http://www.bicycling.com/training-nutrition/nutrition-weight-loss/power-protein