Proteins and Sport: Understanding their Impact on Urine and How to Optimize Your Levels

Proteins correspond to the detection of albumin (fatty acid transport protein in the blood, see the article on albumin ) and myoglobin ( protein present in muscle cells that allows oxygen to be stored and transported in the muscles for energy production) in the urine. Normally, only a small amount of protein can be excreted in the urine, but during exercise it is possible that protein levels in the urine are elevated.

Protein levels in urine can be influenced by the following factors:

Exercise-induced increase in urine protein 

Intense or prolonged physical activity, particularly endurance sports such as long-distance running, cycling or triathlon, can lead to an increase in protein in the urine. During intense exercise, muscles can break down and become damaged, leading to the release of proteins such as myoglobin into the bloodstream. Some of these proteins can then be filtered by the kidneys and excreted in the urine, leading to a temporary increase in protein in the urine. Although this temporary increase is usually benign and resolves on its own, it can be an indicator of the intensity or duration of the physical activity.

Dehydration

Dehydration, which can occur during prolonged or intense exercise, can concentrate urine and increase the presence of protein in the urine.

Heat stress 

Exercising in hot, humid conditions can lead to heat stress and increased muscle breakdown, which can contribute to increased protein in the urine.

Muscle damage 

Intense or repetitive muscle contractions during exercise can cause muscle damage and breakdown. They can cause large amounts of protein, including myoglobin, to be released into the bloodstream, which can overwhelm the kidneys' ability to filter and lead to increased protein in the urine. It is more common in activities that involve eccentric muscle contractions, such as downhill running or high-intensity resistance training.

Intensity and duration of exercise 

The intensity and duration of exercise can influence the degree of muscle damage and protein in the urine. Longer or more intense workouts are more likely to result in muscle breakdown and increased protein in the urine than shorter or less intense activities.

Individual factors 

Individual factors such as fitness level, training history, and muscle mass may also influence the increase in urinary protein during exercise.

An increase in urine protein may be transient during or after exercise and is usually benign. It resolves on its own within a few days. It is important for athletes to hydrate, listen to their bodies, and avoid overexertion to minimize exercise-induced protein in the urine.

To help maintain optimal urinary protein levels during sport and physical activity, the following strategies may be considered:

Stay hydrated 

Drinking plenty of water before, during and after exercise to avoid dehydration can increase the concentration of protein in the urine.

Gradually increase the intensity and duration of the effort

Avoid sudden increases in exercise intensity or duration, especially if you are not used to high levels of physical activity. Increase your workouts gradually to give your body time to adapt and minimize the risk of muscle damage and protein in the urine.

Warm-up and cool-down

Always warm up before exercising and cool down after to prevent muscle strain and reduce the risk of muscle injury. Incorporate dynamic stretching and light cardio into your warm-up and static stretching into your cool-down routine.

Listen to your body 

Watch for signs of overtraining or excessive muscle soreness, such as persistent fatigue, decreased performance, or muscle weakness. If you experience these symptoms, consider taking a rest day or reducing the intensity of your workouts to prevent muscle damage.

Nutritional balance

Eat a balanced diet that includes high-quality protein, complex carbohydrates, healthy fats, fruits and vegetables. Make sure you are getting enough protein to meet muscle recovery needs, but avoid excess, as high levels of protein in the diet can lead to increased protein excretion in the urine.

By incorporating these strategies into your training program, you can help maintain optimal urinary protein levels during sports and physical activity, while promoting overall performance.