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:

The ISSN

International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing

KoopCast on ISSN positon stand on nutrition for ultramarathon

Buy Training Essentials for Ultrarunning on Amazon or Audible

Information on coaching-

www.trainright.com

Koop’s Social Media

Twitter/Instagram- @jasonkoop

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The Neuroscience of Ultrarunning with Scott Frey, PhD | KoopCast Episode #182

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Ketones for Ultrarunning with Chiel Poffé PhD | KoopCast Episode #180