Let’s start at the fundamentals. Let’s picture (wouldn’t it be nice!) that you are entirely injury free, and you merely need to know how much protein an everyday runner needs for their training. One option is always picking up your steak knife and digging into a giant cut of beef.
The quantity of protein someone wants when they are not training is .8 grams (g) per kilogram (kg) of body weight.
Your need for protein increases when you add in resistance or endurance training.
For optimum healing as a runner, use the following endorsements:
1.2 to 1.7 g of protein per kg of body weight.
If when training hard you don’t consume enough protein, your body will break down muscle to fuel your body on training runs.
The aim with running is to develop and maintain lean muscle mass, not break it down for fuel.
Prefer pounds to kilos? Convert your weight to pounds using this rule:
Split your present weight in pounds by 2.2
Example: 160 pound male is (160/2.2=) 72.7 kg
How much protein do YOU want?
Compute your individual protein requirement using this formula:
Your weight in kg multiplied by recommended protein intake.
Example: (72.7kg x 1.4 g of protein) = 102 g of protein per day required for a 72.7 (160lb) runner
Do I Need For My Training?
Training for a 10k – 1/2 marathon
Begin at 1.2 g of protein per kg of body weight.
If you are feeling great and you are recovering rapidly, this is an ideal amount for you.
While you are training if you find you keep getting injured or are not recovering well, you may need additional protein.
Increase your protein uptake to 1.5g per kg of bodyweight.
You can even change your protein intake based on the intensity of your training day.
On workout days that are hard, raise your protein intake to 1.5g
On simple recovery days or rest days, keep your protein consumption to 1.2g.
What’s the bottom line?
Keep experimenting with small changes in your protein intake until you see a positive difference in your recovery speed.
Training for a marathon
Give this a try while you’re devoted to following your marathon training schedule:
Begin at 1.4 g of protein per kg body weight and apply the same procedure as the 10k-1/2 marathon group.
Give yourself about a week at each protein level to ascertain if it’s the right amount for you.
What’s the bottom line?
Don’t feel like you have to observe every gram you consume.
So long as you remain within a range of about /- 10g of protein from the recommended amount for your body weight, your retrieval will be great.
Won’t Protein Cause Me to Put on Weight or Bulk Up?
All runners are hyper conscious of their weight and body size. Stress increases on our joints, and most of us know that each pound counts and need more energy. It’s additionally a common myth that carbs are protein and king . This may come a surprise, but why don’t we say this once and for all: So, what does make us bulk up? Heavy resistance training, in combination with a high protein diet, will increase muscle mass and weight. Here’s the deal: Endurance training with the right amount of protein enable you to train harder on workout days by fixing and growing lean muscle mass and will simply ease more rapid recovery.
Is Chocolate Milk a Great Restoration Beverage for Runners?
Chocolate milk has been toted as a fantastic healing beverage for runners, but is it really all it’s cracked up to be?
Nutritionally when you break down an 8 ounce glass of reduced fat chocolate milk, you get:
5 g of fat
2 g fiber
24 grams of sugar
This isn’t awful, but chocolate milk does lack a number of key amino acids vital for best recovery.
Chocolate milk doesn’t supply the body with the amino acid L-Glutamine, which can boosts the immune system and can help handle soreness, pains, and aches by reducing inflammation.
Does chocolate milk compare to a protein shake?
Let’s take a healing milkshake almond milk, 1/2 cup blueberries, and 1 scoop protein powder
3.5 grams of fat
8 g sugar
26 g protein
In addition to having more than three times the amount of protein, 3 times less and less fat sugar, this particular protein shake offers 5,000 micrograms of L-glutamine.
Calorie for calorie, the protein milkshake with blueberries is a healthier recovery drink than chocolate milk. There are loads of options of high quality protein powders, nutritional supplements, and milk choices that come in a chocolate flavor if it’s the chocolate you crave.
Do I Want A Protein Supplement?
Ascertaining whether to take a protein supplement depends on what your days that are conventional look like. Here is a typical 2500 calorie day, for a 160 pound male, who runs somewhat (5 days a week), but works a sedentary job. Remember, this runner from the example above needs 102 grams protein a day, but here is what they currently have:
Apple 2 tbsp peanut butter = 8 g protein
5oz Baked Chicken Tenders 1 cup brown rice 1 cup steamed vegetable = 25 g protein
1/2 cup ice cream = 4 g protein
Total protein: 82 g
82g of protein is 20g of protein less than the 160 pound guy in this scenario needs to have as you can see.
Check this out:
His body will not have the ability to rebuild or fix the muscle fibers if this 20 grams protein deficit continues over a chain of days and he’ll begin to lose muscle mass.
He may notice an increase in general fatigue and a slowing of work out pace and his typical simple run.
Obviously, these are results runners desperately need to prevent.
Adding a protein bar or a protein shake is a simple fix for this protein deficit diet.
Protein Almond Milk 26 g protein
Grande iced caffe latte 1 cup oatmeal & fruit
Tuna salad sandwich chips banana = 30 g protein
Apple 2 tablespoons peanut butter = 8 g protein
5oz Baked chicken tenders 1 cup brown rice
If adding a shake takes an excessive amount of time in your hectic schedule, try mixing some protein into your morning oatmeal and grabbing a protein bar for a snack.
See the post I wrote on Healthy Energy Bars for Runners to find the bar that fits best with your daily diet and nutritional requirements.
Getting enough protein to match the amount of running you’re doing is very important, as you can see, and it’s something that often requires some preparation.
A typical diet doesn’t always provide enough protein for the serious runner.
Protein consumption changes on your own individual circumstance as it is possible to see, but hopefully this can help you understand how to figure out your best intake for your running.