The Power of
A Runner’s Ally
Running is a fantastic way to stay in shape, improve cardiovascular health, and build mental resilience. Alongside a good pair of shoes, nutrition is a runner’s best companion. While carbohydrates are known as the primary energy source, protein plays a crucial role in helping runners recover and perform their best.
Protein Metabolism and Muscle Repair
When you run, your muscles experience micro-tears which are normal and part of the process to become stronger. Protein, made up of essential and non-essential amino acids, is the nutrient that helps repair these tears, aiding in muscle recovery and growth.
Protein for Enhanced Recovery
Consuming protein post-run can aid in quicker recovery by reducing muscle soreness. This is because protein provides the necessary building blocks required to repair and strengthen muscle tissues.
Protein for Muscle Mass and Strength
Runners who include an adequate amount of protein in their diet can maintain and build lean muscle mass. This is particularly beneficial for those engaging in more intense training such as hill sprints or long-distance running, as it aids in improving strength and endurance.
Optimal Timing and Amount of Protein Intake
It’s advisable to consume protein both before and after your run to reap the benefits. While the general recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight, runners may need more to support recovery and muscle growth. Consulting a sports nutritionist can provide personalized advice.
