Traditionally, runners have been fearful of protein, however studies show how it can be an effective and time-efficient way to boost recovery. As our understanding of sports science and human performance has improved, more and more endurance athletes are being advised to increase their protein intake.
Endurance athletes tend to focus on carbohydrate intake and pay little, if any, attention to protein. As a result, protein deficiency appears often among endurance athletes with its inevitable negative effects on performance and health. Serious endurance athletes do need considerable amounts of protein, far above the normal recommended daily allotment because maintenance, repair, and growth of lean muscle mass all depend on protein. Protein has also been shown to improve a runner’s immune system function.
Having a low intake of protein in your diet can lengthen recovery time, cause muscle weakness, and suppresses the immune system, which can result in missed training. Chronic protein deficiency can lead to fatigue, lethargy, anemia, and possibly even more severe disorders. Athletes with over-training syndrome usually have protein deficiency.
Protein is essential to repair muscle damage, diminishes the effects of cortisol—the so-called “stress” hormone that breaks down muscle—and, when taken with carbohydrates, speeds your body’s ability to replenish its glycogen stores, your all-important energy source for those long runs during marathon training. If you’ve ever “hit the wall” or “bonked” in a marathon, you know what it feels like to deplete your glycogen reserves.
To gain the full benefits of protein’s power, most sports dieticians and nutritionists recommend getting 10-20 grams of protein within 30 minutes of finishing a run, and some say even sooner—that’s when your muscles are the most receptive to a helping hand.
Some runners worry about putting on additional weight when increasing their protein intake however studies have shown that athletes trying to shed excess body fat do so more successfully on high-protein diets where 30 percent of daily calories come from protein.
How can you increase the protein in your diet?
Investing in whey protein to provide a guaranteed level of quality that you can’t get from food alone is a smart move for runners. Personally I take whey protein after all of my main interval sessions, long runs and gym sessions. I’ve defiantly noticed a difference in my recovery time and improved immune system since increasing my protein intake.
The addition of a scoop of protein powder on your porridge, and perhaps a protein bar in the afternoon can facilitate faster repair and, consequently, improved performance on training days.
Almonds
Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it.
Grass Fed Beef
Although beef is high in protein, always be careful to choose a leaner cut of beef. Grass fed beef is much leaner and contains fewer calories than a grain fed cow.
Eggs
One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery.
Salmon
Nutrition-wise, salmon is the king of fish. Besides being an excellent source of high-quality protein (you get about 30 grams in a four-ounce serving), salmon is one of the best food sources of omega-3 fats.
Chicken
Runners need about 50 to 75 percent more protein than non-runners to help rebuild muscles and promote recovery after tough workouts. And just one four-ounce serving of chicken can supply about half a runner’s daily protein needs. Chicken is also one of the leanest protein sources.
Turkey
Turkey is a fantastic protein source for runners, lean and high in protein as well as being a good source of vitamin B6, niacin and selenium.
Yoghurt
Besides being a good source of protein and calcium (one cup of Greek Yogurt provides 13 grams of protein and 40 percent of the RDA for calcium), yogurt with live cultures provides the healthy bacteria your digestive tract needs to function optimally.
Chocolate Milk
Not only does it taste great but chocolate milk is an ideal post-recovery drink providing the body with protein for muscle repair as well as carbohydrate to restock muscle glycogen and water for rehydration.
In summary whey protein is convenient and high quality, allowing you to put your muscles into repair mode immediately after exercise. And it’s benefits are especially relevant to the modern-day runner, who understands the importance of cross-training and strength work. Strength and conditioning, in particular, purposefully tears the muscles in order for them to grow back stronger and more resilient. For that to happen, though, protein is again the key ingredient.
It’s important to stress that, unless you’re pumping iron all the time, the extra protein is not going to add unwanted bulk. Protein in itself does not increase muscle mass; heavy resistance training does. All it’s going to do is give your muscles sufficient fuel to recover and grow back stronger – not bigger.
