Health

Protein for Runners: Fuelling Your Runs

Running boosts cardiovascular health, endurance, and calorie burn. Running requires more than carb counting. Protein is essential for muscle repair, rehabilitation, and performance. How much protein do runners require, and what are the best sources?

The Right Protein Amount?

Protein RDA is 0.8 grams per kilogram of body weight. This may not be enough for runners. Marathoners may benefit from 1.0 to 1.6 grams per kilogram of body weight daily, according to research. So 0.45 to 0.73 grams per pound of body weight.

To calculate your optimal protein consumption, multiply your weight in kilograms by 1.2 or pounds by 0.55. Aim for this baseline number. Choosing the best protein for runners are possible based on training intensity and goals.

Protein Matters for Runners: Why?

Protein contains amino acids, muscle tissue building ingredients. Running causes little muscle rips. Protein repairs this damage and strengthens muscles, improving performance and recuperation. Protein helps you feel filled longer, which may promote weight loss.

Timing Protein Consumption

Total daily protein consumption is vital, but timing can boost progress. Eat 20-30 grams of protein within two hours of running. This window is essential for muscle protein synthesis, which repairs muscular tissue. Protein should be eaten throughout the day to ensure your body has enough amino acids for repair.

Other Protein Benefits Beyond Muscle Recovery

Protein has benefits beyond muscle rehabilitation. It builds and maintains a robust immune system, which is crucial for runners who are more prone to disease after rigorous training. Protein regulates hormones, energizes, and strengthens bones, all of which are important for running performance and health.

Protein from Animals

Lean meats like chicken, turkey, and fish provide complete protein with all the important amino acids. Protein, good fats, and vitamins are also included in eggs. Greek yogurt, a protein powerhouse with gut-healthy bacteria, is worth considering.

Protein from Plants

Plenty of protein sources are available to vegetarians and vegans. Lentils, chickpeas, and beans are high in protein and fiber. Another fantastic option is quinoa, a full protein grain. For a simple post-workout boost, try pea, soy, or brown rice protein powders.

Listen To Your Body

These suggestions are an excellent start, but listen to your body. If you’re always sore or have trouble recovering, increase your protein intake. Protein overconsumption may cause stomach difficulties. Adjusting your intake to your needs is crucial.

Ask a Registered Dietitian

A certified dietitian can help you meet your running objectives with individualized protein intake and food advice. They can tailor a strategy to your workout intensity, diet, and health concerns.

Conclusion

Runners need protein for muscle repair, recovery, and performance. You can maximize your training and meet your running objectives by understanding your protein needs, eating a range of protein sources, and fuelling smartly. A balanced diet with enough protein, carbs, and healthy fats is essential for long-term running performance.

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Clare Louise