In order to promote optimal muscle recovery and improve sports performance, runners need to supply their bodies with sufficient fuel and good nutrition. Carbohydrates are discussed in conversations frequently amongst runners prior to race day, but protein is often the overlooked source that is an important fuel after a long race. The question runner’s often ask is how much protein do I need to consume during the day?
How Much Protein Do Runner’s Need?
General recommendations for protein intake for an average person are 0.8 grams per kilogram bodyweight. However, since runners are more active and burn more calories than a sedentary individual, it is encouraged to consume between 1.0-1.8 grams per kilogram bodyweight.1 To calculate my protein intake I would take my weight of 157 lbs or 71.2 kilograms. Then I would multiple 71.2 kg by the recommended grams of protein (1.0-1.8) to get 71.2 – 128.16 grams of protein per day. Once you have this information, you can now take a closer look at what you typically eat during the day and consider if your diet is lacking in protein.
Protein Sources?
Personally, I like to make a protein shake during the day which is simple to measure out since most scoops contain 20-25 grams. This can be a great additive to water, milk or smoothies to help consume the protein easier. Some foods you will find at the grocery store that contain protein are:
· Chicken/Beef/Fish
· Legumes
· Milk
· Eggs
· Cheese
· Yogurt
· Nuts
· Chickpeas
· Quinoa
· Potatoes
There are many more items not listed here, but more importantly is to realize protein is found in lots of our food sources. Next time you go to the store, try to add some of these items into your cart to make protein rich meals. With a diverse protein source, you won’t get bored of having the same protein shake every day.
Food For Thought
Consider these questions: Do I feel sluggish throughout the day? Does it take me a long time to recover from a run? If you answered yes to both or either of these questions, there might be a good chance you’re not consuming enough protein during the day. One tip is to try to make small adjustments to what you eat throughout the week and see if you begin to notice positive changes to your recovery, energy and sleep. By making these small changes to your diet, you will begin to notice big results in muscle recovery and performance.
Happy running folks!
Source:
1. Tyler A Churchward-Venne, Philippe J M Pinckaers, Joey S J Smeets, Milan W Betz, Joan M Senden, Joy P B Goessens, Annemie P Gijsen, Ian Rollo, Lex B Verdijk, Luc J C van Loon, Dose-response effects of dietary protein on muscle protein synthesis during recovery from endurance exercise in young men: a double-blind randomized trial, The American Journal of Clinical Nutrition, Volume 112, Issue 2, August 2020, Pages 303–317
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