How Much Protein Do Runners Need? A complete Guide
Protein is important for runners. It helps with recovery and supports muscle growth. There are a variety of protein sources that runners can choose from, including animal-based proteins like chicken and fish, as well as plant-based proteins like legumes and tofu. No matter what protein source you choose, it is important to include protein in your diet to help your muscles recover after your running training.
This article will help you learn more about how much protein runners need after training.
Is Protein Good For Running?
Protein is an essential macronutrient for all athletes, including runners. It is important for runners because it helps with recovery after strenuous exercise. Recovery is when the body repairs and rebuilds muscle tissue that has been broken down during exercise. Protein is also important for maintaining a healthy weight, as it helps regulate appetite and metabolism.
There are many different types of protein, but the best source of protein for runners is whey protein. Whey protein is a high-quality protein that is easily absorbed by the body. It also contains essential amino acids the body needs to build muscle tissue. Runners can also get protein from dietary sources such as meat, poultry, fish, dairy products, and eggs. For the vegetarian runners, protein can be found in foods such as hemp seeds, beans, and lentils.
However, protein supplements are often the best way to ensure that runners are getting enough protein to support their training as it is an easy way to refuel the body after running or if you don’t have access to a kitchen directly after a training session.
So, is protein good for running? Yes! Protein is essential for runners, helping with recovery and maintaining a healthy weight. Whey protein is one the best sources of protein for runners, as it is easily absorbed and contains most essential amino acids the body needs.
How much protein do Runners Need?
Proteins are the building blocks of our muscles, so it’s no surprise that runners need more protein than sedentary people. But how much protein do runners need, and where can they get it?
The recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight or 0.8 grams per kilogram. This means that a sedentary person who weighs 150 pounds (68 kg) needs 54 grams of protein per day.
However, runners need more protein than sedentary people. A review of studies on athletes found that the RDA for athletes should be 1.2-1.7 grams per kilogram of body weight or 0.55-0.77 grams per pound. This means that a 150-pound (68 kg) runner needs 82-116 grams of protein per day.
Proteins are made up of amino acids, some of which the body can produce on its own and others that must be obtained from food. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
Animal proteins such as meat, poultry, fish, and dairy contain all essential amino acids for human health.
Plant proteins such as grains, legumes, nuts, and seeds are not as complete but can be combined to provide all the essential amino acids.
Protein needs can be met through diet alone, but some runners may benefit from protein supplements. If you are considering taking a protein supplement, speak with a Registered Dietitian to ensure that it is appropriate for you and help you choose a high-quality product.
When Should Runners Take Protein?
There are a few different schools of thought on when runners should take protein. Some people believe it is best to take protein immediately after a run to help the muscles recover.
Others believe it is best to take protein before a run to give the body the energy it needs. And still, others believe that it is best to take protein throughout the day to keep the body fuelled.
Ultimately, the best time to take protein is going to vary from person to person. It is important to experiment and see what works best for you. There is no one-size-fits-all answer to taking protein as a runner. However, here are a few general guidelines that can help you figure out when to take protein:
– If you are looking to recover from a run quickly, taking protein immediately after your run is going to be the best option. This will help your muscles repair and rebuild.
– If you are looking for an energy boost before a run, taking protein about 30 minutes before you run is a good idea. This will give your body time to digest and absorb the protein, so it can be used as fuel during your run.
– If you are trying to maintain steady energy levels throughout the day, it is best to spread out your protein intake throughout the day. This means eating foods that are high in protein at each meal, and also snacks that contain protein. This will help keep your energy levels up and prevent your body from getting too hungry.
Experiment with different times of day to see when taking protein works best for you. Remember, there is no wrong answer – it is all about finding what works best for your body and your lifestyle.
Protein Requirements By Age
As we age, our protein requirements change. The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults over the age of 18. For those who are pregnant or breastfeeding, the RDA is increased to 1 gram per kilogram of body weight. For children and adolescents, the RDA is based on growth needs and varies by age group.
However, it’s important to keep in mind that these are just the minimum recommendations. If you are highly active or have a chronic illness, you may need more protein than the RDA. Talk to your doctor or a registered dietitian to find out what’s right for you.