Protein for runners
When it comes to running, it’s vital to understand the importance of consuming enough protein to support training and performance. Protein is essential for muscle repair, recovery, and growth, helping you bounce back after every run.
Why Protein Matters for Runners
Protein plays a vital role in many bodily functions, from building and repairing tissues such as muscles, bones, and cartilage to producing enzymes and hormones. It’s also crucial for immune system health, which can help keep you strong and healthy during intense training periods.
For runners, protein is particularly important because muscles are primarily made up of proteins like actin and myosin. When you run, you break down muscle fibres, and consuming enough protein allows your body to repair and strengthen those muscles. This not only improves recovery, but also boosts performance over time.
The Importance of Protein for Women Over 40
As women age, especially after 40, protein becomes even more important. Hormonal changes, particularly around menopause, lead to a natural decline in muscle mass and bone density. This makes getting enough protein essential for maintaining muscle strength, supporting bone health, and preventing age-related muscle loss (sarcopenia).
For female runners over 40, ensuring adequate protein intake can help counteract these changes, allowing muscles to recover efficiently and stay strong. Protein also aids in weight management by preserving lean muscle mass, which supports a healthy metabolism. For women in this age group, aiming for 1.2 to 1.6 grams of protein per kilogram of body weight can help maintain strength, performance, and overall health.
How Much Protein Do You Need?
The general recommendation for protein intake, known as the Recommended Dietary Allowance (RDA), is 0.8 grams per kilogram of body weight. However, runners typically need more than this, especially if you’re training hard or preparing for an endurance event like a marathon.
Endurance athletes should aim for 1.0 to 1.6 grams of protein per kilogram of body weight per day. This range ensures adequate muscle repair and recovery while also supporting overall performance. For women over 40, staying on the higher end of this spectrum may provide additional benefits for maintaining muscle mass and overall health.
Timing Your Protein Intake: Why It Matters
When you consume protein after a run can have a significant impact on your recovery. The first 30 minutes after an intense workout is a crucial window where your body is most efficient at utilising protein and carbohydrates for muscle repair and glycogen replenishment. If you wait two hours or more, your body’s ability to synthesise protein and store glycogen diminishes.
To maximise recovery, make sure you refuel quickly with a protein-rich snack immediately after your run. I know how hard this is because straight after a run I can’t think of anything worse than eating, but if you think of it as an essential part of the run (like post-run stretching) you can build the habit into your routine and essentially force your body to adapt to it.
Best Sources of Protein for Runners
There are two main categories of protein: complete and incomplete proteins. Complete proteins contain all nine essential amino acids, which your body cannot produce on its own. Animal-based proteins such as meat, fish, eggs, and dairy are excellent sources of complete proteins.
Meat: If you eat meat, choose high-quality options like organic, grass-fed, or free-range products. These are often more nutritious and environmentally sustainable.
Fish and Seafood: Fish is one of the best sources of lean protein. Look for sustainably sourced options where you can.
Eggs: Eggs are a versatile, nutrient-dense food, packed with protein, vitamins, and minerals. Opt for free-range eggs for a higher-quality product.
Protein for Vegans: Plant-Based Options
For vegan runners, getting enough protein requires careful planning, but it’s absolutely achievable. While many plant-based proteins are considered "incomplete" because they lack one or more essential amino acids, there are still plenty of excellent options:
Soy Products: Fermented soy products like miso and tempeh are traditional staples in Asian diets and are great vegan protein sources. Tofu is also a fantastic source.
Other Plant-Based Sources: Nuts, lentils, beans, chickpeas, and quinoa are all fantastic vegan protein sources. Quinoa is especially noteworthy because it contains all nine essential amino acids, making it a complete protein.
Do You Need Protein Supplements?
While it’s possible to meet your protein needs through whole foods, supplements can offer a convenient way to top up your intake, especially during busy training periods. Protein shakes are particularly useful during that post-run recovery window, and protein bars can serve as a handy snack option during long races or training sessions.
Make sure you choose high-quality supplements with minimal added sugars and artificial ingredients to get the most benefit.
In Summary
Protein is vital for any runner, especially for women over 40. By consuming enough protein from high-quality sources, timing your intake properly, and considering supplements when needed, you can ensure your body recovers efficiently and stays strong for every run. Adequate protein intake helps protect muscle mass, supports bone health, and keeps your body functioning at its best as you continue your running journey.
SO WHat does this actually mean?
I know what you are thinking. Yeah yeah, this is all very interesting, but how do I actually make it happen when my life is so busy already?
Here’s what I suggest you actually do.
Don’t expect it to happen overnight, make a plan, action it, and build it into your life so that it becomes habit.
Download My Fitness Pal (free version) and keep a diary of what you eat/drink for a week or two. Don’t change your diet for now, just track everything you actually eat/drink. If you don’t do tech, keep a paper diary. Just as good and wildly more satisfying!
Analyse the results. Look at My Fitness Pal and it will tell you your daily intake of macros (fats, protein and carbohydrates) so that you can see how much of each macro you are eating/drinking.
Work out how much protein you actually need in your diet using this online Macros calculator.
See how your current diet stacks up – are you eating enough protein already? Do you need to eat more at breakfast in order to top up? Are you eating too much of the other macros, or is your calorie intake too high or low overall?
Using the outcomes of your analysis, make changes one day at a time. Test things out. Use this as an opportunity to try new recipes, foods, or routines.
See how you go. Enjoy the process. Keep using My Fitness pal and re-analyse the outcomes. Also analyse how you FEEL, how your performance is, how you are! Think of this as a long term learning process, and don’t worry if you make ‘mistakes’ along the way.
Try to cut out or cut down on alcohol. At the end of the day, it’s not good for you. I’ll write a blog on that soon!
Let me know if you need any help, that’s what I am here for!
