Protein For a Pro
When people discuss the kinds of foods that runners should eat, carbs are usually the main topic. Indeed, carbs are a necessary part of a runner’s life—without them, runners wouldn’t make it very far on the running track. However, there is another nutritional component that is wildly important, as well. This nutritional component is usually associated with strength trainers and gym bros—and rightly so, as it is very beneficial for muscle growth. As it turns out, it is also helpful for post-run recovery, as well. This nutritional component is protein. This blog post will discuss the importance of eating enough protein to help support a runner’s lifestyle.
The Purpose of Protein
Protein is helpful for many functions of the body. It mainly interacts with the muscles, but it also provides other benefits, as well: “We need protein to help repair muscle tissue, build muscle and strength, promote bone health, recover from exercise, prevent injuries, form hormones and enzymes, and produce red blood cells that carry oxygen throughout our body” (2022). As you workout, the body needs to burn something to keep you going. Carbs are helpful in providing energy, but protein is also very helpful at protecting your muscles from being burned as energy.
When (And What) To Eat Protein
Though it is important to eat an ample amount of protein throughout the day (experts recommend eating 0.5 to 0.9 grams of protein per pound of body weight each day), it is especially essential to ensure that runners fill up on protein soon after working out: “[Ludlow] recommends that within an hour of finishing a workout, runners feed their bodies 15 to 30 grams of protein and ample fluids” (2022). This further helps with muscle regeneration and post-workout recovery. There are lots of sources of protein, some of which include: cottage cheese, Greek yogurt, milk, eggs, cheese, chicken, beef, nuts, and edamame. Plan your meals according to what works best for you and your lifestyle.
The Power of Protein
Now you know the importance of protein in a runner’s life! While carbs are especially useful at providing energy during a run or a workout, protein is great for post-workout recovery. Start implementing protein-heavy foods into your diet and see what protein can do for you!
