Even if you’re just starting to get ready for your first big race, you probably heard about the importance of proteins in an athlete’s success. But how does this element help you get better at running, and how much protein is enough to achieve great results? Let’s explore protein’s place in the runners’ diet.
What Does Protein Do for Runners?
Proteins are literally the building blocks of the human body. Specifically, your muscles are predominantly made up of this element. That’s why proteins are crucial for helping your body restore and build muscle mass after long training runs to get even stronger and faster.
Whether it’s overall fatigue, mini muscle tears, or high body stress, proteins are there to help you recover in the shortest period.
But that’s not all. Bones and cartilage are also rebuilt with the help of protein. Moreover, this element plays a critical role in producing enzymes and hormones and ensuring your immune system stays strong.
So if you want to stay healthy and injury-free and quickly recover from intense training, you must consume enough protein from your daily meals.
Recommended Protein Intake for Athletes
While the National Institute of Health recommends consuming 0.35 grams of protein per pound for adults, athletes’ and runners’ needs for daily protein intake are much higher. Endurance runners need between 1.2 and 1.7 grams of protein per kilogram to make sure their muscles are maintained and restored.
Remember, if you fail to consume enough protein when you’re in the middle of a heavy training cycle, your body will break down your muscles for extra fuel during the run. So make sure you know how much protein you need to consume daily to be in the best shape. To figure it out, you can use a food protein calculator or the formula below:
- First, convert your weight into kilos by dividing the number in pounds by 2.2.
Example: 160 pounds / 2.2 = 72.7 kg.
- Then calculate your protein requirement by multiplying your weight in kilos by recommended daily protein intake.
Example: 72.7 kg x 1.4 g of protein = 102 grams of protein per day.
So if you are a 160-pound male, you need to take in at least 102 grams of protein per day.
High Protein Diet for Runners
While protein for runners is essential, it’s important to understand that muscles use mostly carbohydrates and fats as the main source of energy. Proteins can be used for fuel only when your run exceeds one hour. That’s why reducing the intake of fats and carbohydrates just to eat more proteins is not the best strategy. It’s best to receive 15% of your daily calories from protein – that’s approximately 0.64 grams of protein per pound.
Studies also suggest that muscles are restored and rebuilt faster if both proteins and carbohydrates are consumed within 1 hour after a long run or intense exercise. Therefore, eating a lot of protein is good, but don’t forget to balance your diet with fats, carbs, and important vitamins and minerals, such as vitamins B12 and D, iron, calcium, zinc, and magnesium.
When to Eat Protein As a Runner
When you’re getting ready for a race, a protein-rich healthy diet is a key element of your 5K or marathon training plan.
But it’s not enough to just eat the right food. The timing is also critical. So when exactly should you consume protein to achieve outstanding results and stay healthy?
Before the Run
As you probably know, you burn carbohydrates and some fats when you run. Protein is almost never burned as a fuel, so eating food that incorporates protein before the run is good, but it’s better to focus on taking in carbohydrates – your key source of energy.
While You Are Running
Taking in protein during training is also not recommended because it takes a lot of time to digest and transform protein into energy. Second, when you run, the blood supply to your stomach is shut down to allow more blood to flow to your muscles. As a result, proteins probably won’t be digested at all, which can lead to serious gastrointestinal issues.
After the Run
The key role of protein is to recover the muscles after physical activity. That’s why it’s critical to eat a high-protein snack after you’ve completed training. In order to restore the muscle cells to their highest potential, it’s best to consume protein no later than 35 minutes after the run, especially a long one.
How Much Protein is Too Much?
Even after knowing the answer to the question “How much protein should I eat a day?” you can get tempted to eat more. After all, the more protein, the better, right? Well, not quite.
According to Food & Function, the maximum safe daily amount of protein is 3.5 grams per kg for well-adapted adults. Still, even 2 grams of protein per kg every day can be more than enough to meet your nutritional needs.
Consumption of 2 grams of protein a day is theoretically safe, but it’s better not to exceed this number. Eating more than 2 grams of protein daily on a regular basis can lead to multiple health issues, including digestive, urinary, and vascular system disfunction.
Finally, the human body does not store protein. So if you eat more protein than you can use, it will be simply processed and excreted. At the same time, extra calories from protein can be stored as fat. That’s why it’s better to stick to your daily norm and avoid consuming more than 2 grams of protein per kg.
Do Runners Need Protein Powder?
Protein is an essential element of the runner’s diet, and for those who are busy and fail to get a sufficient amount of protein from their daily meals, protein powder is the answer.
Performance and clinical dietician Renee McGregor claims that one of the key reasons why runners need protein shakes is their convenience. They are portable and helpful when you have no time or opportunity to eat regular food right after training.
Studies also suggest that eating protein before bed boosts muscle growth and recovery, so adding protein powder to your late-night snacks is a good idea.
Here are the best protein supplements for runners:
- casein protein powder – an insoluble component of milk, which takes longer to digest but allows muscle repair for a prolonged period of time. That’s why it’s better to take it in before going to bed.
- whey protein powder – as a soluble byproduct of cheese, it’s quickly absorbed into the body, allowing rapid muscle restoration. But keep in mind that many whey shakes come with a lot of sugar, so try picking one that is less sweet.
- plant protein powder – a great choice for vegans or people with lactose intolerance. For instance, brown rice powder is great for building and recovering muscles, and spirulina not only contains all essential amino acids but also has great antioxidant qualities.
Wrap Up
Protein is the runner’s best friend: it helps you quickly restore muscle after intense training, stay in great physical shape, and maintain good health. Train hard, rest well, and eat enough protein every day, and you’ll be the next marathon star!
