Hammer proteins – how much do you need and which one should you choose?

By Steve Born

Why focus on protein now?

Most endurance athletes pay close attention to carbohydrates and far less to their protein intake. Part of the reason is that the range of protein powders is huge and confusing, and few people know exactly how much protein they need each day. Now, at the end of October, when the race season is over for most of us and – after the transition period – winter base training is slowly getting under way, it’s a good time to get this sorted as well, because protein is what your body uses to rebuild after a hard season and to adapt to a new training load.

My recommendation: the foundation of your protein intake should always be a varied diet, supplemented with one or more Hammer protein powders. All three are pure, with no added sugar and no artificial ingredients, so you can confidently make them part of your daily routine.

How much protein do you need?

As an endurance athlete, aim for 1.2–1.7 g of protein per kilogram of body weight per day – counting all sources together (food and protein powder). Where you sit within that range depends on your training load:

• 1.2 g/kg – on rest days and days without training;
• 1.4 g/kg – during lighter training periods: now, in the transition period and at the start of winter base training;
• 1.7 g/kg – during high-volume or high-intensity training blocks and at the peak of next year’s race season.

Example for an 80 kg athlete:

• 80 × 1.2 = 96 g of protein per day,
• 80 × 1.4 = 112 g of protein per day,
• 80 × 1.7 = 136 g of protein per day.

Work out your own numbers and keep a protein diary for a few days: many people are surprised by how far short they fall. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass – which is why it plays an important role in recovery and base training.

Whey Protein – whey protein isolate

If you’re not allergic to dairy and don’t follow a vegetarian or vegan diet, I believe whey is the best choice for recovery and everyday protein supplementation. For three reasons:

• Outstanding protein quality. Protein quality is measured with several indicators: biological value (BV), protein efficiency ratio (PER), amino acid score (PDCAAS) and net protein utilisation (NPU). Whey is at the top in all of them, and isolate is its purest form. Hammer Whey Protein is 100% whey protein isolate from the milk of grass-fed cows: 15 g of protein and 6 g of added L-glutamine per serving.
• All nine essential amino acids. Whey protein isolate contains all of the essential amino acids in high amounts – including the three branched-chain amino acids (BCAAs: leucine, isoleucine, valine).
• Valuable components. Whey naturally contains glutamic acid, cysteine and glycine – the three amino acids the body uses to make glutathione, its own antioxidant – as well as immunoglobulins.

Plant Protein – six plant protein sources

If you avoid dairy and soy, or simply follow a plant-based diet, Plant Protein is your protein. It provides 20 g of protein per serving from six organic plant sources:

1. Watermelon seed protein: easily digested and mild-tasting, rich in arginine (the amino acid the body uses to produce nitric oxide), BCAAs, B vitamins and magnesium.
2. Pea protein: easily digested, with BCAAs, lysine, arginine and glutamine.
3. Pumpkin seed protein: a complete protein that also contains antioxidants, plus vitamin K, calcium, iron, magnesium, manganese and zinc.
4. Sacha inchi: a complete protein with all nine essential amino acids, plus omega-3 and omega-6 fatty acids.
5. Spirulina: a single-celled alga and one of the most protein-dense foods by weight. It contains the enzyme superoxide dismutase, chlorophyll and phycocyanin.
6. Chlorella: a single-celled alga and complete protein containing chlorophyll, B vitamins, naturally occurring RNA and DNA, as well as beta-carotene and lutein.

Soy Protein – the unfairly maligned classic

Soy is often criticised unfairly. Hammer Soy Protein is 100% non-GMO soy protein isolate: 24 g of protein per serving with hardly any carbohydrate or fat, vegan and gluten-free. It is a complete plant protein and naturally contains isoflavones and other phytochemicals that are the subject of a great deal of research.

In summary

Work out your daily protein requirement, check how much you actually get, and if you fall short, supplement your diet with the Hammer protein that suits you best: Whey Protein if you eat dairy; Plant Protein if you want a dairy- and soy-free plant protein; Soy Protein if soy is your favourite. The transition period and winter base training are the best time to build this habit – and in spring you’ll start from a solid foundation.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.