COACH’S CORNER - Protein Powders by Lisa Sherman

August 30, 2024

protein powders are now more popular than ever. lisa sherman takes you through the ins and outs of how to choose the right one.

There is no denying the popularity of protein powders amongst runners. Most of us are aware of the role of protein in facilitating muscle growth and repair, and that the daily requirements for protein are increased for those that exercise regularly, to both optimise performance and promote recovery. Compared to the current Recommended Daily Intake of 0.8g/kg/day (1) which is aimed at preventing deficiency, athletes are recommended to consume in the range of 1.4g-2.0g/kg/day of quality protein, to improve both performance and achieve adaptations to training (2).

Ideally, our protein needs should be met by spreading intake throughout the day, including a serve of protein rich foods with every main meal and snack, in the range of 15-30g of protein at each meal or snack (3).

Fortunately, there is a wide variety of protein rich foods from both animal and plant-based foods available, which helps facilitate a ‘food first’ approach for most athletes to meet their target dietary intake and supporting their individual dietary preferences. Many of us will however turn to protein supplementation to help meet these needs, either on a regular basis or at specific times, such as post a long run. This can be for convenience and simplicity to meet protein and energy requirements, or perhaps due to time constraints where we are unable to access quality food sources so a protein supplement is a good substitute.

Consuming a protein powder mixed with some water or coconut water in the car on way home from a long trail run comes to mind. Or perhaps we need to boost the protein content of a meal, so we add some protein powder to a smoothie for example. Whatever the reason we choose to use a protein supplement, it is important that we consider the quality of the supplement and chose the one that is most beneficial for us as an individual.

There has been a staggering increase in recent years in the number of protein supplements, especially protein powders, available on the market. There are a huge number of brands and types of protein, a wide range of health claims and benefits, not to mention endorsements across social media platforms. In addition, many have added ingredients, different flavours or texture, and the cost varies greatly. So how do we choose a quality protein powder?

There are two main considerations when choosing a protein powder – bioavailability and the amino acid profile.

Bioavailability refers to the ability of the substance, in this case protein, to be absorbed and used by the body. The higher the bioavailability, the easier it is for the body to digest, absorb and utilise the amino acids (that make up the protein). In general, animal-based proteins, especially whey and casein (both dairy) and eggs are considered to have a high biological value as they contain high amounts of all the essential amino acids (these are the ones that we need to supply to the body as we are unable to make them ourselves). Soy is a plant-based protein that is also considered to have a higher biological value than other plant-based proteins (pea, rice, hemp, potato), however combining different plant-based proteins can help improve the bioavailability.

There are also various forms such as whey concentrate or isolate, with isolate typically having a higher protein content, and more rapidly absorbed.

Amino acid profile refers to the total amino acid content of each of the essential and non-essential amino acids contained within the product. Ideally, when considering a protein powder, we are looking for a balance of the essential amino acids and a leucine content of 2-3g/serve, as this branch chain amino acid is primarily responsible for muscle protein synthesis, important for recovery and adaptation following exercise.

But there are some other factors to consider as well, especially texture, taste, and other ingredients. Some protein powders can have a chalky or grainy texture which may not be very pleasant. Likewise, the taste or flavour of the protein powder contributes greatly to the palatability, and if we are not a fan of either the texture or taste, our desire to consume the supplement will be diminished and we may not be very compliant, no matter how much we know we will benefit from having it.

We also need to be especially mindful of other ingredients in the protein powder. Many will contain added sugars, artificial flavourings, emulsifiers and thickeners, additives, as well as other vitamins and minerals. Whilst some of these may be beneficial such as a protein powder that has added vitamin C or iron to help support our immune system post exercise, a protein powder that has a lot of added sugars is not. In some products, the protein supplement includes a higher carbohydrate and/or fat content and is more like a meal replacement and may or may not fit with your dietary requirements.

Where possible, we should always look to a ‘food first’ approach for our nutrients, however protein powders are a dietary supplement that can provide health and performance benefits for some individuals. Choose one that has minimal ingredients, has a high bioavailability, declares all ingredients on the nutrition label, especially the amino acid profile, and that you enjoy the taste and texture of. As ultimately, there is no benefit to be gained from the supplement if you really don’t want to consume it and it sits in the pantry.

References

Nutrient Reference Values, Protein https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
Jager R, Kersick CM, Campbell BI, Cribb, PJ (2017). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017; 14:20 DOI 10.1186/s12970-017-0177-8
AIS Sports Supplement Framework, Isolated Protein Supplements https://www.ais.gov.au/__data/assets/pdf_file/0003/1000488/Sport-supplement-fact-sheets-Isolated-protein-supplement-v3.pdf

LISA SHERMAN IS A QUALIFIED NUTRITIONIST, ULTRA RUNNER AND RECREATIONAL RUNNING COACH, WITH A PASSION FOR HELPING WOMEN TRAIN FOR THEIR FIRST MARATHON OR ULTRA MARATHON AND TRAIL RACES IN NSW.

iF YOU WOULD LIKE MORE INFORMATION ON BEING TRAINED BY LISA, CLICK THROUGH HERE TO OUR AURA ENDORSED COACHES PAGE.

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AUTRA News Report 19-02-2025

By Kate Dzienis • February 19, 2025

The latest in race results, covering Cradle Mountain Run, City Run, Oscars 100 Hut 2 Hut and Yaberoo Trail Ultra.

Final 2024 Points Competition Results

By Alexis Oosterhoff • January 30, 2025

Results for the 2024 AUTRA Points Competition have been finalised, and are available on our Points Competition page. Full details of the top 10 (as shared on Facebook during January) are detailed below, and results for all participating AUTRA members can be found in the documents at the above link. It was a real battle throughout the year between our top two finishers, Phil Gore & Kevin "BK" Matthews, with both giving it their it their all at events, and through contributions to the community - volunteering at multiple events, and submitting articles to our monthly newsletter, Ultramag. They finished within 2km of total distance for the year (Phil on 1203.087km, and Kevin on 1205.510km), and it was only Phil's final volunteering effort on 6 Inch Trail Marathon in December that gave him the that very narrow victory. As you'd be aware from previous communications, this marks the end of the Points Competition. With trail running (of all distances) now incorporated into AU T RA's constitution, and after careful consideration of the costs of the competition payouts in it's current form, the committee felt it was time for it's retirement. This marks my seventh and final year of delivering the points competition to membership (2018-2024), after taking on the role from Cheryl Symons. It has brought me great joy in doing so, and I feel like I've had an opportunity to get to know so many of our members through seeing their race (and volunteering) performances over the years! I'm continuing in my role as the AUS/NZL statistician for DUV (from whom we shared the data for the points comp), and you can expect to continue to find your ultra-race result on their site. 1st Place - Phil Gore (WA) - 86 points Phil's achievements this year have included a massive 265.653km (and 2nd place) at the IAU 24h Asia & Oceania Championships, wins at the Red Dirt Backyard Ultra (33 laps), the Australian leg of Big Dog's Backyard World Team Championship (96 laps), and the Soochow/Taipei 24h Ultramarathon (270.826km). He also knocked out an easy (!) 72km at the Light Horse Ultra 24h in between supporting his amazing wife Gemma. Those two 24h wins netted Phil new Oceania 24h Open Male records, IAU Level 1 qualifiers, and pushed him to the top of Australia's 24h trophy board (with only the great Yiannis Kouros having run further). Phil topped-up his points by contributing one article to Ultramag, worked as an Event Director at Herdy's Frontyard Ultra, and volunteered at a further five events through the year. He finished on 86 points. 2nd Place - Kevin Matthews (WA) - 84 points Finishing in 2nd place in the AUTRA 2024 Points Competition is WA's Kevin Matthews. He monstered his way through the year with finishes at Australia Day Ultra 100km, Delirious WEST 200mi, 24 laps at Herdy's Frontyard Ultra, 190km at Light Horse Ultra 24h, 23 laps at Birdy's Backyard Ultra, and also completed Feral Pig 100 miler, Sandman 50km and Six Inch 47km. And to top things off, he contributed five articles to Ultramag, and volunteered at five events. BK ran 1205km in Ultramarathon races this year, all of them AUTRA-listed, and surpassed 100 marathon finishes (including 51 Ultramarathons!) Kevin finished the year on 84 points, a massive 34 points ahead of our 3rd place finisher Sue Robertson. 3rd Place - Sue Robertson (WA) - 50 points Finishing in 3rd place in the AUTRA 2024 Points Competition is WA's Sue Robertson. Sue completed the Ultra Series 100 miler trilogy of Delirious WEST, Irrational SOUTH and Unreasonable EAST, and rounded out her year with the Sandman 50km and Six Inch 47km races. She received 30 points from the racing at AUTRA-listed events, and was awarded a further 20 points by volunteering across eight events and contributing two articles to Ultramag, for a total of 50 points for the year. Thank you Sue! 4th Place - Margie Hadley (WA) - 47 points Finishing in 4th place in the AUTRA 2024 Points Competition is WA's Margie Hadley . She was the top-female finisher at both the No Time to Die Frontyard Ultra & Wild Dog Backyard Ultra, 2nd at Birdy's Backyard Ultra, ran 182km at the Australian 24h Track Invitational and placed 3rd at Coast to Kosci. Margie received 47 points in the competition 5th Place - Melissa Robertson (NSW) - 44 points Finishing in 5th place in the AUTRA 2024 Points Competition is NSW's Melissa Robertson. Melissa took out 1st place at Irrational SOUTH 200 miler, 2nd place at Lakes Trail Festival 100km, 1st place at Hume & Hovell 100 miler, 3rd place at Rumble in the Jungle and 6th place at Ultra-Trail Kosciuszko 100 miler! She also volunteered at the GNW 50km event, receiving 44 points in the competition! 6th Place - Aaron Young (WA) - 42 points Finishing in 6th place in the AUTRA 2024 Points Competition is WA's Aaron Young . Aaron finished in 1st place at each of the Ultra Series "Triple Crown" of 200 milers (Delirious WEST, Irrational SOUTH and Unreasonable EAST), 55 laps at Big Dog's Backyard World Team Championship, and rounded his year out with Feral Pig 100 miler. Aaron receives 42 points, just nudging ahead of Maree Connor (who also finished on 42 points) on a count-back 7th Place - Maree Connor (NSW) - 42 points Finishing in 7th place in the AUTRA 2024 Points Competition is NSW's Maree Connor. Maree had an outstanding year, achieving 2nd place with 221km (and an IAU Level 1 qualifier) at the IAU 24th Asian and Oceania Championships, 1st place at the Lakes Trail Festival 100km, 1st place with 67km at the Southern Sydney 6h race, and 1st place with 116km at the Narrabeen Allnighter 12h. Maree also competed at Spartathlon race this year (for which she contributed an article to the September Ultramag on her experience), receiving 42 points in the competition. 8th Place - Darren Linney (SA) - 41 points Finishing in 8th place in the AUTRA 2024 Points Competition is SA's Darren Linney . Darren completed 34 laps at No Time to Die BYU, 199km at the Adelaide 24h race, and 814km at the Australian 6 Day race, for a total of 1241km raced and 41 points . 9th Place - Tristan Cameron (WA) - 40 points Finishing in 9th place in the AUTRA 2024 Points Competition is WA's Tristan Cameron. Tristan completed the Ultra Series Triple Crown of 200 mile races (Delirious WEST, Irrational SOUTH and Unreasonable EAST), along with Feral Pig 100 miler, for a total of 1154km raced and 40 points. 10th Place - Jen Millum (WA) - 39 points Finishing in 10th place in the AUTRA 2024 Points Competition is WA's Jen Millum . Jen finished 1st at all three of the Ultra Series Trilogy of 100 milers (Delirious WEST, Irrational SOUTH and Unreasonable EAST), and was 2nd female with 35 laps at the Wild Dog Backyard Ultra. With a volunteer stint at the Yaberoo Trail Ultra, Jen finished the year with 39 points in the competition. To view the complete list of members who secured points in 2024 click here and then follow through to Points Summary under the 2024 tab. All winners have already been contacted, with cash prizes distributed for 1st - 7th places, and AUTRA Store vouchers sent for 8th, 9th & 10th.