Synthesize Protein during endurance activities?

Nutrition Q&A [Moderated]
1

I’m an endurance athlete that spends a fair amount of time consuming Barbell Medicine content.

My endurance training has me doing at least one 3 hour and one 4-6 hour activity a week for training. Then, I usually have three to four 10-24 hour endurance activities a year. These are commonly long trail runs or long alpine climbs. I’m guessing the modality of the endurance activity doesn’t matter a whole lot, assuming the intensity level is similar.

Even with a couple of weekly med-long activities, I can still easily get my daily protein intake, and spread it over several feedings per day. Eating a bunch of protein often while running isn’t likely to sit well. With that in mind this question may not be very practical. However, with all the great coverage on protein in Jordan’s YouTube video, and the additional protein questions answered in the forum, I’m curious about learning this answer - even if it’s not practical.

My coach (endurance focused) was discussing some protein related topics with another athlete, in regards to high intensity intervals. My coach mentioned to the athlete that they weren’t going to be synthesizing protein in the middle of high-intensity running (say near or above Anaerobic Threshold). I thought that was interesting and wondered if it was an accurate statement? If yes, how about synthesizing protein during low intensity activities (say at or below the Aerobic Threshold)?

Would there be any benefit for faster recovery if one were to consume a 20g of protein (10-12 oz shake), once every 4-5 hours during a long 12-20 hour endurance activity?

2

You’re definitely making proteins 24/7, even in the middle of a run (or other workout). That said, the rate of muscle protein breakdown is higher than muscle protein synthesis during this period of time and so perhaps the coach meant there’s no “net” increase in muscle protein.

Would there be any benefit for faster recovery if one were to consume a 20g of protein (10-12 oz shake), once every 4-5 hours during a long 12-20 hour endurance activity?

It’s difficult to answer this question unless there is a comparator.

Intraworkout nutrition for extended efforts will include all the macronutrients anyway and so, if the question is whether or not additional protein would be beneficial over the 1.4-.1,6/day mark, then I think the answer is probably not.