Milly Gaines
Runners need to pay close attention to their diet to recover quickly from workouts, build muscle, and prevent injuries. Protein is an essential part of this, contributing to overall health and energy management. The amount of protein a runner needs depends on their size, age, and activity level. Runners who are training hard and running long distances will need to consume more protein than casual runners. The best sources of protein for runners include animal-based foods such as poultry, beef, and eggs, as well as plant-based sources like tofu, edamame, and quinoa.
| Characteristics | Values |
|---|---|
| Recommended Dietary Allowance (RDA) for protein | 0.8 grams per kilogram of body weight |
| Protein intake for runners | 0.5 to 0.9 grams of protein per pound of body weight each day |
| Protein intake for short-distance runners | Half their weight in grams of protein per day |
| Protein intake for endurance runners | Closer to their body weight in grams of protein |
| Protein intake for muscle recovery during endurance training | 1.2 to 1.7 g of protein per kg of body weight |
| Protein intake for runners according to the Journal of the Academy of Nutrition and Dietetics | 1.4 to 1.7 grams of protein per kg per day |
| Recommended time to consume protein after a run | Within 30 to 45 minutes of a run |
| Amount of protein to be consumed post-workout | 0.25 to 0.30 grams of high-quality protein/kg |
| Recommended protein sources | Lean protein such as fish, poultry, beans, lentils, tofu, eggs, meat from animals raised traditionally, and plant-based sources such as nuts, lentils, beans, chickpeas and quinoa |
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What You'll Learn
Runners need more protein than non-athletes
Additionally, runners, especially endurance runners and marathoners, burn a lot of energy during their workouts. According to Ashley Ludlow, a certified running coach and triathlete, "The more energy you burn off in exercise, the more protein you need to ensure that your body doesn't break down your muscles to fuel your workouts." Therefore, it is crucial for runners to consume adequate protein to prevent muscle breakdown and maintain their lean body mass.
The recommended dietary allowance (RDA) for protein is generally 0.36 grams per pound of body weight, but this may be too low for athletes. Ludlow recommends that runners consume between 0.5 to 0.9 grams of protein per pound of body weight each day. For example, a 150-pound runner should aim for 75 to 135 grams of protein per day. Short-distance runners may need slightly less, while serious athletes, such as marathoners, may need even more.
It is important to note that the type of protein also matters. Animal-based proteins, such as lean meats, low-fat dairy, and eggs, tend to be more energy-efficient and contain a full spectrum of amino acids. However, plant-based proteins, such as nuts, seeds, quinoa, and dark, leafy greens, are also valuable but may need to be combined to provide all the essential amino acids. Spacing protein intake throughout the day ensures a constant supply of amino acids to support muscle recovery and growth.
Finally, timing protein intake is crucial for runners. Consuming protein within an hour of finishing a workout helps initiate the recovery process. Additionally, in the days leading up to a race, it is beneficial to lower protein intake and focus on carbohydrate loading to maximize glycogen storage.
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Complete proteins are best
For runners, protein is essential to help muscles repair, recover, and grow. It is also important for building and repairing tissues, providing structure, maintaining blood pH, and assisting with fluid balance. Animal-based products such as meat, fish, eggs, and dairy provide "complete" proteins, meaning they contain all nine essential amino acids. On the other hand, plant-based proteins such as nuts, seeds, quinoa, and legumes are typically incomplete, lacking one or more of these amino acids.
Complete proteins are particularly beneficial for runners as they provide the full spectrum of amino acids needed to support the body's functions and performance goals. Animal-based proteins are also more energy-efficient, with higher amounts of protein per calorie. For example, a 3-ounce broiled sirloin steak with the fat trimmed off contains 24.6 grams of protein and 186 kilocalories. In comparison, plant-based sources may require a blend of different foods to meet the body's amino acid requirements.
For runners, consuming enough complete protein can aid in muscle recovery and repair, reducing the time needed between runs. It can also help maintain a runner's lean body mass, which is essential for endurance and performance. Additionally, complete proteins support immune function, which is crucial for runners to stay healthy and perform at their best.
While plant-based proteins can be combined to create complete proteins, animal-based sources offer a more convenient and efficient way to meet the increased protein needs of runners, especially those engaging in endurance exercises or training for marathons. However, it is important to choose meat from sustainably and ethically raised animals, such as organic, free-range, and grass-fed options.
Overall, complete proteins are best for runners as they provide all the essential amino acids needed to support muscle recovery, repair, and growth, as well as other vital bodily functions. By including a variety of animal-based and plant-based sources in their diet, runners can ensure they are getting enough complete protein to support their health and performance goals.
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Carb loading is not always necessary
Carbohydrates are the body's preferred fuel source during aerobic activities like running or cycling. Carb loading is a nutritional tool used by athletes to improve their performance. It involves adjusting your diet and physical activity levels to boost the amount of carbohydrates stored in your body. Carb loading can increase your stamina during endurance sports, but it's not always necessary or the right approach for every athlete.
If your exercise is shorter or involves many breaks, such as weight training, you probably don't need to carb load. Carb loading is also likely unnecessary if you're recreationally active but don't compete or undergo long training sessions. Additionally, if you carb load when you don't need to, you may end up changing your normal diet or consuming more calories than your body requires, which could lead to weight gain or a sluggish feeling.
The effectiveness of carb loading can vary based on individual factors such as gender and health conditions. For example, it may be less effective for women than men, and those with diabetes should consult a doctor before adjusting their carb intake. Furthermore, people prone to GI distress may perform better without carb loading.
Instead of relying solely on carb loading, it's important to consider a balanced diet that includes a variety of foods such as fruits, vegetables, protein, fat, and carbohydrates. This holistic approach can help maintain overall health and improve fitness levels.
In summary, while carb loading can be beneficial for certain endurance athletes, it's not a one-size-fits-all solution. The decision to carb load should be based on factors such as the type and intensity of exercise, individual health considerations, and a holistic view of nutrition that includes a balanced intake of various food groups.
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Protein powders can help
Runners need to ensure they are consuming enough protein to help their muscles repair, recover, and grow. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, or 0.36 grams per pound, but this is too low for most adults, especially athletes. Runners who are training for several hours a week may need to consume protein in grams that is closer to their body weight.
There are several types of protein powders available, including whey, pea, rice, casein, and spirulina. Whey is considered the gold standard as it contains a high proportion of leucine, an amino acid that boosts recovery and performance. It is also quickly digested, which can be beneficial for post-workout recovery. Casein, on the other hand, is slower to digest, making it a good option for consuming before bedtime to encourage prolonged repair.
It is important to choose protein powders that are properly sourced and free of banned substances, especially for elite athletes. Look for products with the "NSF Certified for Sport" or "GMP Good Manufacturing Practices" tags. Additionally, the WADA list of prohibited substances is a good resource to ensure the safety of the product.
While protein powders can be beneficial, it is recommended to focus on meeting protein requirements through food first. Whole foods such as meat, fish, eggs, and plant-based sources like nuts, lentils, beans, and quinoa can provide a good amount of protein. However, supplements can be a helpful addition, especially for older athletes or those with specific dietary needs or restrictions.
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Lean meats are good sources
Lean meats are indeed good sources of protein for runners. Runners need to consider their protein needs carefully, as the body needs protein to build and repair tissues, make enzymes and hormones, and maintain a healthy immune system. Protein is key for runners, as muscles are largely made up of protein, so including enough in your diet is vital for recovery and building muscle to improve performance.
The best sources of lean animal protein include white-fleshed fish, skinless poultry, and cuts of red meat such as loin and round. Lean meats are a good source of protein because they are calorie-efficient, with animal-based foods containing a full spectrum of amino acids and the highest amounts of protein. For example, a 3-ounce broiled sirloin steak with the fat trimmed off contains 24.6 grams of protein and 186 kilocalories.
Runners who are focused on improving their race time may want to lower their protein intake in the three days leading up to the race and fill up on carbohydrates instead. However, it is important to ensure you are getting enough protein in your diet, as protein deficiency can lead to poor recovery and a weakened immune system.
In addition to lean meats, other good sources of protein for runners include low-fat dairy products, eggs, fish, seafood, beans, lentils, and tofu. It is important to enjoy a variety of protein sources throughout the day to effectively consume a blend of amino acids that meet your health needs and support performance goals.
It is recommended that runners consume between 0.5 to 0.9 grams of protein per pound of body weight each day. For a runner weighing about 150 pounds, that equates to 75 to 135 grams of protein per day. Short-distance runners may be able to consume less, while endurance runners and marathoners may need to consume closer to their body weight in grams of protein.
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Frequently asked questions
Lean protein such as fish, poultry, beans, lentils and tofu are all good sources of protein. For vegans, good sources of protein include nuts, lentils, beans, chickpeas and quinoa.
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. However, runners require more protein per day to maintain and build muscle mass. According to the Journal of the Academy of Nutrition and Dietetics, runners require 1.4 to 1.7 grams of protein per kg per day.
Consuming high-quality protein within 30 to 45 minutes of a run is crucial for recovery.
A snack or light meal of complex carbohydrates and protein within the first hour after running can help replenish glycogen stores and support recovery. For example, a protein shake, a glass of chocolate milk, or a meal with a good source of carbs and protein like a tuna salad sandwich with chips and a banana.
If you are going to use protein powder, be sure to find a high-quality protein powder that has gone through third-party testing. Look for NSF Certified for Sport or Informed Choice logos. For those who are sensitive to dairy, whey isolate protein powder is suggested.
