Hello Team,
How much protein should endurance athlete consume?
Numerous studies have demonstrated that endurance athletes in heaving training need more protein than recreational athletes. Previously, it was believed that 1/2 gram of protein per pound about (1/2 kilogram) of body weight - 75 grams for 150 pound (68 kg) person per day was sufficient. Today’s standards, however, would increase that figure to about 100 – 112 grams (2/3 to 3/4 grams of protein per pound of body weight).
To find out how much you require, multiply your weight in kilograms by 1.4 to 1.7 depending on your exercise intensity. This gives you the amount of protein (in grams) that you should consume on a daily basis. (To convert from pound to kilograms, divid by 2.2.) Thus, a 165 lbs (75 kg) athlete in high training mode should consume about 128 grams of protein daily.
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Off-Season and/or light training
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In-season and/or long training
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||
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Weight
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Kg
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1.4
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1.7
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|
100
|
45.5
|
64
|
77
|
|
110
|
50.0
|
70
|
85
|
|
120
|
54.5
|
76
|
93
|
|
130
|
59.1
|
83
|
100
|
|
140
|
63.6
|
89
|
108
|
|
150
|
68.2
|
95
|
116
|
|
160
|
72.7
|
102
|
124
|
|
170
|
77.3
|
108
|
131
|
|
180
|
81.8
|
115
|
139
|
|
190
|
86.4
|
121
|
147
|
|
200
|
90.9
|
127
|
155
|
|
210
|
95.5
|
134
|
162
|
|
220
|
100.0
|
140
|
170
|
|
230
|
104.5
|
146
|
178
|
|
240
|
109.1
|
153
|
185
|
|
250
|
113.6
|
159
|
193
|
Several kinds of protein are available, such as Whey and Soy protein.
Whey Protein
Whey is the most easily assimilated of all proteins and is packed with a tremendous amount of naturally occurring branched chain amino acids. Whey also contains high amounts of other recovery-specific amino acids and is glutamine fortified for immune system support. Whey is 100% whey protein isolate, not the usually found concentrate, so you get more actual protein per serving and less lactose and fat.
Soy Protein
For versatility, concentration and multiple health benefits, it’s hard to beat Hammer Soy. Ideal for all women and for men over 40, soy protein contains several phytochemicals, which are believed to be beneficial for helping to support cardiovascular health, optimal cholesterol levels, osteoporosis prevention and possibly cancer prevention. Soy is a great way to help you meet your daily protein requirements. Soy is made only from the highest quality naturally derived ingredients. It contains absolutely no GMO (genetically modified organism) soy and has no added sugars or artificial colors, flavors, or preservatives.
Hammer Nutrition supplies a great amount of products and you can also purchase them at our local vendors.
Week Schedule
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Mon
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Tue
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Wed
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Thu
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Fri
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Time
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5:30 am
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5 am
|
5:30 am
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5:00 am
|
5:30 am
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Location
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Aquatic Center
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Dtwn
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Aquatic Center
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Dtwn
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Aquatic Center
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Sport
|
Swim
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Bike/Run
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Swim / Run
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Run
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Light Brick
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Focus
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Musc End
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Tempo Build
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Sprint
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Tempo Build
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SBR
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Sat
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Sun
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|
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Arrival Time
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7:15 am
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5:50 am
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Departure Time
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7:30
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6 am
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Location
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Kilarney Station, Clermont, FL
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DTWN YMCA
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|
Sport
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Bike / Run
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Run
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|
Focus
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End / Tempo
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End
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I will like to congratulate all of the athletes who raced this past weekend:
Tom Youth – PR Disney Marathon
Mike Lemus – Ragnar
Keep up the good work and I’ll see you all in the morning,
Hector L Torres
