{"id":1018,"date":"2022-11-01T11:17:41","date_gmt":"2022-11-01T08:17:41","guid":{"rendered":"https:\/\/stage.runzy-run.com\/blog\/?p=1018"},"modified":"2022-12-23T14:00:04","modified_gmt":"2022-12-23T11:00:04","slug":"how-much-protein-do-i-need-as-a-runner","status":"publish","type":"post","link":"https:\/\/runzy.com\/blog\/how-much-protein-do-i-need-as-a-runner\/","title":{"rendered":"How Much Protein Do I Need as a Runner?"},"content":{"rendered":"\n

Even if you\u2019re just starting to get ready for your first big race, you probably heard about the importance of proteins in an athlete\u2019s success. But how does this element help you get better at running, and how much protein is enough to achieve great results? Let\u2019s explore protein\u2019s place in the runners\u2019 diet.<\/p>\n\n\n\n

What Does Protein Do for Runners?<\/h2>\n\n\n\n

Proteins are literally the building blocks of the human body. Specifically, your muscles are predominantly made up of this element. That\u2019s why proteins are crucial for helping your body restore and build muscle mass after long training runs to get even stronger and faster.<\/p>\n\n\n\n

Whether it\u2019s overall fatigue, mini muscle tears, or high body stress, proteins are there to help you recover in the shortest period. <\/p>\n\n\n\n

But that\u2019s 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.<\/p>\n\n\n\n

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.  <\/p>\n\n\n\n

Recommended Protein Intake for Athletes<\/h2>\n\n\n\n

While the National Institute of Health recommends consuming 0.35 grams of protein per pound for adults, athletes\u2019 and runners\u2019 needs for daily protein intake are much higher. Endurance runners need between 1.2 and 1.7 grams<\/a> of protein per kilogram to make sure their muscles are maintained and restored.<\/p>\n\n\n\n

Remember, if you fail to consume enough protein when you\u2019re 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:<\/p>\n\n\n\n

  1. First, convert your weight into kilos by dividing the number in pounds by 2.2.<\/li><\/ol>\n\n\n\n

    Example: 160 pounds \/ 2.2 = 72.7 kg.<\/p>\n\n\n\n

    1. Then calculate your protein requirement by multiplying your weight in kilos by recommended daily protein intake.<\/li><\/ol>\n\n\n\n

      Example: 72.7 kg x 1.4 g of protein = 102 grams of protein per day.<\/p>\n\n\n\n

      So if you are a 160-pound male, you need to take in at least 102 grams of protein per day.<\/p>\n\n\n\n

      High Protein Diet for Runners<\/h2>\n\n\n\n

      While protein for runners is essential, it\u2019s 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\u2019s why reducing the intake of fats and carbohydrates just to eat more proteins is not the best strategy. It\u2019s best to receive 15% of your daily calories from protein – that\u2019s approximately 0.64 grams of protein per pound. <\/p>\n\n\n\n

      Studies also suggest<\/a> 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\u2019t forget to balance your diet with fats, carbs, and important vitamins and minerals, such as vitamins B12 and D, iron, calcium, zinc, and magnesium.<\/p>\n\n\n\n

      When to Eat Protein As a Runner<\/h2>\n\n\n\n

      When you\u2019re getting ready for a race, a protein-rich healthy diet is a key element of your 5K or marathon training plan. <\/p>\n\n\n\n

      But it\u2019s 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?<\/p>\n\n\n\n

      Before the Run<\/h3>\n\n\n\n

      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\u2019s better to focus on taking in carbohydrates – your key source of energy.<\/p>\n\n\n\n

      While You Are Running<\/h3>\n\n\n\n

      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\u2019t be digested at all, which can lead to serious gastrointestinal issues.<\/a><\/p>\n\n\n\n

      After the Run<\/h3>\n\n\n\n

      The key role of protein is to recover the muscles after physical activity. That\u2019s why it\u2019s critical to eat a high-protein snack after you\u2019ve completed training. In order to restore the muscle cells to their highest potential, it\u2019s best to consume protein no later than 35 minutes after the run, especially a long one.<\/p>\n\n\n\n

      How Much Protein is Too Much?<\/h2>\n\n\n\n

      Even after knowing the answer to the question \u201cHow much protein should I eat a day?\u201d you can get tempted to eat more. After all, the more protein, the better, right? Well, not quite.<\/p>\n\n\n\n

      According to Food & Function, <\/em>the maximum safe daily amount of protein is 3.5 grams per kg<\/a> for well-adapted adults. Still, even 2 grams of protein per kg every day can be more than enough to meet your nutritional needs. <\/p>\n\n\n\n

      Consumption of 2 grams of protein a day is theoretically safe, but it\u2019s 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.<\/p>\n\n\n\n

      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\u2019s why it\u2019s better to stick to your daily norm and avoid consuming more than 2 grams of protein per kg.<\/p>\n\n\n\n

      Do Runners Need Protein Powder?<\/h2>\n\n\n\n

      Protein is an essential element of the runner\u2019s 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.<\/p>\n\n\n\n

      Performance and clinical dietician Renee McGregor<\/a> 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.<\/p>\n\n\n\n

      Studies also suggest that eating protein before bed boosts muscle growth and recovery,<\/a> so adding protein powder to your late-night snacks is a good idea.<\/p>\n\n\n\n

      Here are the best protein supplements for runners:<\/p>\n\n\n\n