Compared with sedentary people, runners need a lot more protein. If you run an hour most days, you need about 1.2 grams of protein per kilogram of weight (run more and your needs go up), compared with 0.75 grams for couch potatoes. That means a 70kg runner requires 84 grams a day. But don’t try loading up at one or two meals; research shows spreading your intake throughout the day is the best way to match your body’s needs.
Build Muscle
As your mileage and intensity increase during training, your body uses protein to build new muscle fibres so that they get stronger and bigger. Protein also plays a key role in building mitochondria, which act like furnaces inside muscle cells. They’re responsible for burning fuel during runs. The harder you train, the more mitochondria you need in order to burn fuel efficiently.
Lose Weight
In a study by the US Army, dieters who ate twice the recommended daily intake (RDI) for protein while cutting kilojoules lost more fat and kept more lean muscle than those who stuck with the RDI. Another study from the University of Missouri, US, found that eating a high-protein breakfast (with 35 grams of protein), as opposed to one low in protein (with 13 grams), curbed participants’ appetites later in the day and reduced cravings for high-fat, high-sugar snacks in the evening.
Get The Best
Runners need to select quality protein that contains branched-chain amino acids (BCAA’s). These acids are key in supporting muscle recovery. Leucine, in particular, helps stimulate protein building after exercise. Eggs, chicken, pork and lean beef are some of the richest sources of leucine. You can also get it from fish, soy and whey, a type of protein found in dairy that the body can quickly digest and use to rebuild muscle post-workout. Legumes, nuts and whole grains also supply protein in smaller amounts. Eating a variety of these foods will provide a balance of amino acids.
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4 QUALITY COMBOS
Put quality protein into every meal and snack
Breakfast
1 cup rolled oats with 1 cup plain Greek yoghurt, 1 tablespoon honey, 30g walnuts and ¼ cup dried tart cherries
Post-run Snack
Smoothie made with 1 scoop of whey protein powder, 1 cup strawberries, 1 banana and ice
Lunch
1½ cups lentil soup topped with greens, 1 slice wholegrain toast with 2 tablespoons hummus, and 1 cup milk
Dinner
115g grilled salmon, 1 cup roasted butternut pumpkin, 1 cup steamed green beans, and 1 cup quinoa
