Protein is the key ingredient in muscle growth, repair and recovery. As a runner, you constantly tire your muscles with all the runs you do. Your muscles get “micro-tears” in them after harder workouts. One way to hasten the recovery time is to get in at least 20g or protein within 30 minutes of your workout. Also, one should attempt to get in approximately 80% of their body weight in grams of protein per day (ex. 160 lbs. x 80% = 124g/day).
Are you getting enough and at the right time?
As per Runner’s World in an article from 2014:
“Since you’re an endurance athlete and not an armchair athlete, you need more than the average Joe. This additional protein will help replace the protein you break down during exercise, help you build lean tissue, and help your muscles recover from taxing workouts so that you’re primed for the next time you hit the road.
Protein may not be a magic bullet–increased supplementation has not been found to automatically improve performance–but if your intake is low, you may start to feel fatigued, lose muscle mass, become rundown, and increase your risk of injury.
You can prevent much of this by aiming for an intake of at least 0.55-0.77 grams/lb (aim for the upper end of the spectrum during times of heavy training and racing). Which means that if you weigh 130 pounds, you’ll want to aim for approximately 72-100 grams of protein a day; a 195-pound runner will need to aim for approximately 107-123 grams/day. “
There are many ways to add to your protein total. An easy way is to use the Isagenix system to enhance the protein that you already get. I take in about 70g-90g / day of protein from protein shakes and bars; the remainder of about 40g-50g/day I get from my other food. As a tool to help me run, it is invaluable – I have improved by up to 20% in many race times over the past 2 years in my late 40’s. The program is 2nd to none in nutritional value and ease of use.
What are you waiting for?
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