For decades, protein supplements have largely been viewed as the fuel of choice for strength athletes. Whether it was protein bars, protein powders, protein shakes, or a combination of these products, nutrition companies targeted athletes who were primarily concerned with increasing muscle mass or improving overall strength. Since protein is the most critical nutrient for muscle growth and repair, this narrow focus made sense — but it fundamentally ignored one important fact: Recent research has shown that endurance athletes may require more protein per pound of bodyweight than strength athletes.1
Enter ADDRA Labs.
Why Is Protein So Essential for Endurance?
The latest recommendation for protein intake for endurance athletes is 1.8g protein/kg of bodyweight/day, which is more than the 1.6g protein/kg bodyweight/day recommended for strength athletes.1 One of the key ideas supporting this increased need with endurance athletes is the fact that, in each hour of endurance exercise, approximately 10g of protein is utilized as fuel. And while this is minor compared to the levels of carbs and fat used as fuel, it is still an important consideration for athletes who want optimal recovery from endurance training.2
When it comes to the protein requirements of endurance athletes, more isn’t always better. Quality matters as much as quantity. Since muscle adaptation is the key to improved performance over time, endurance athletes such as runners, cyclists, and triathletes need the right amount of protein to maximize recovery after long training sessions and demanding events. And for optimizing adaptation over time, consuming enough high-quality protein at regular intervals throughout the day, every day, is recommended.
To optimize post-exercise recovery for endurance athletes, a recent study suggests that 30g of dairy protein, which naturally contains about 3g of the branched chain amino acid (BCAA), leucine.3 The problem is that providing that level of protein typically takes a lot of calories, which can make it difficult to stomach right after a workout. The key is to make a great-tasting protein supplement that enables proper muscle recovery with a lower amount of protein and calories. And that’s exactly what ADDRA Labs created — a delicious, convenient protein bar that gives endurance athletes the perfect protein punch with fewer calories.
The Science Behind the ADDRA Labs Formula
Studies have shown that a lower level of protein, enriched with added leucine, can have the same effect on muscle protein synthesis as a higher amount of high-quality protein.4 Building on this research, the formulation of ADDRA Labs protein bars also leverages peer-reviewed studies of bars containing 16g of protein with 1.5g of added leucine. They showed significantly greater effects on blood leucine levels vs 30g of high-quality protein in the six hours after ingestion, and also significantly greater effects on post-exercise muscle protein synthesis vs a high protein diet.5,6
Since leucine is the key variable in these studies, it’s worth taking a closer look at it. But before we zoom in on leucine, let’s start with a general protein overview. Whether they’re rebuilding strength or endurance, all proteins are made from the same building blocks: amino acids. There are 20 amino acids that make up every kind of protein; 11 are made by the body (non-essential amino acids), and nine have to come from food (essential amino acids). The quality of dietary protein is determined by the presence and balance of these nine essential amino acids.
Within the nine essential amino acids are three branched chain amino acids: valine, leucine, and isoleucine. Of these, leucine is the one that is integral to triggering muscle protein synthesis (MPS) which leads to the muscle recovery, repair and adaptation that athletes are looking for. When it comes to MPS, leucine plays a dual role by both triggering the process and serving as a building block for new muscle proteins.
Precise Protein. Boosted by Leucine. Backed by Science.
While the scientific reasoning behind our formulation goes deep, the practical takeaway is just as important: ADDRA Labs combines the latest nutrition science with decades of athletic experience to provide endurance athletes at every level with a high-quality protein bar that helps them perform at their best. By developing a great-tasting bar that leverages leucine’s ability to initiate and facilitate muscle protein synthesis, ADDRA makes it easy for endurance athletes to get the protein they need after training and throughout the day.
Power Your Performance With ADDRA
If you’re an athlete who wants to know more about the science behind ADDRA high performance protein bars, we would love to hear from you. Contact us today. If you want to jump in and taste the delicious flavors and experience the performance benefits our bars provide, shop now or visit our Amazon store to place your order.
- Williamson E, Fung HJW, Adams C, West DWD, Moore DR. Protein Requirements Are Increased in Endurance-Trained Athletes but Similar between Females and Males during Postexercise Recovery. Med Sci Sports Exerc 2023;55:1866-75.
- Kato H, Suzuki K, Bannai M, Moore DR. Protein requirements are elevated in endurance athletes after exercise as determined by the indicator amino acid oxidation method. PLoS ONE. 2016;11(6):e0157406.
- Churchward-Venne TA, Pinckaers PJM, Smeets JS, Betz MW, Senden JM, Goessens JPB, Gijsen AP, Rollo I, Verdijk LB, van Loon LJC. Dose-response effects of dietary protein on muscle protein synthesis during recovery from endurance exercise in young men: a double-blind randomized trial. Am J Clin Nutr 2020 Aug 1;112(2):303-317.
- Devries MC, McGlory C, Bolster DR, Kamil A, Rahn M, Harkness L, Baker SK, Phillips SM. Leucine, Not Total Protein, Content of a Supplement Is the Primary Determinant of Muscle Protein Anabolic Responses in Healthy Older Women. J Nutr. 2018 Jul 1;148(7):1088-1095.
- Changhyun Lim 1, Daniel A Traylor 2, Chris McGlory 3, Sophie Joanisse 4, James McKendry 1, Tavneet Grewal 1, Jonathan C Mcleod 1, Todd Prior 1, Everson A Nunes 1, Matthew Lees 5, Stuart M Phillips. Increased protein intake derived from leucine-enriched protein enhances the integrated myofibrillar protein synthetic response to short-term resistance training in untrained men and women: a 4-day randomized controlled trial. Appl Physiol Nutr Metab. 2022 Nov 1;47(11):1104-1114.
- Traylor DA, Kamal M, Nunes EA, Prior T, Gorissen SHM, Lees M, Gesel F, Lim C, Phillips SM. Consumption of High-Leucine-Containing Protein Bar Following Breakfast Impacts Aminoacidemia and Subjective Appetite in Older Persons. Curr Dev Nutr. 2021 May 8;5(6):nzab080.
