Fast Talk 376: Too Little Protein? Too Much Sodium?
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Jun 19, 2025 This discussion dives into the vital roles of protein and sodium in athletic performance and overall health. Listeners will learn how protein is crucial not just for muscle but for recovery and immune support, especially for endurance athletes. The podcast also tackles the complexity of sodium intake, emphasizing the need for balance amidst rising consumption in modern diets. Furthermore, it uncovers the challenges athletes face in interpreting their nutritional needs, stressing the importance of whole foods over processed options.
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Higher Protein Needs for Endurance Athletes
- Protein needs for endurance athletes exceed the typical 0.8 g/kg minimum.
- Recommended intakes reach 1.8 g/kg on training days and up to 2.6 g/kg for recovery days.
Beyond Nitrogen Balance For Protein
- Nitrogen balance is the baseline for protein needs but not enough for signaling roles.
- Athletes require protein intake above nitrogen balance for optimal repair and adaptation.
Moderate Post-Workout Protein Intake
- Consume moderate amounts of protein soon after workouts to aid repair.
- Around 8-10 grams or half a cup of yogurt can stimulate muscle repair effectively.