Runners Need More Protein
August 6th, 2008 by Ryan KistnerIt’s no secret that runners need to consume more calories than non-runners. Physical exertion uses energy and that energy comes from calories in food. But, did you also know that runners need more protein than non-runners as well?
The USDA’s Daily Recommended Allowance of protein is 0.8 grams per kilogram of body weight per day. 1 kilogram is 2.2 pounds and I weigh about 180 pounds so I should be consuming 65 grams of protein a day (180/2.2 * 0.8 = 65). However, a study by the International Society of Sports Nutrition (ISSN) states that runners need 1.4 to 2 grams of protein per kilogram of body weight each day. I consider myself a runner (check my Athlo calendar if you want to confirm!), which means I need 115 to 163 grams of protein a day. That seems like a lot of protein, probably more than I am currently getting.
The reason runners need more protein is because with every footstrike, a runner is carrying approximately 2 to 7 times their own body weight on that leg. Over the course of a long run muscles and tissues can break down. Protein is what keeps your body healthy under all that strain. Protein intake accelerates muscle growth and speeds recovery by helping rebuild muscle fibers. Because protein helps muscles heal faster, runners who consume the right amount are less likely to get injured.
My recommendation is to calculate your protein requirement based on the ISSN’s guidance of 1.4 to 2 grams per kilogram of body weight per day (you can average the two if you want to be more specific) and then start gauging how much protein you intake each day. Here is a list of the foods most people eat normally but with the amount of protein in each:
Beef
- Hamburger patty, 4 oz – 28 grams protein
- Steak, 6 oz – 42 grams
Chicken
- Chicken breast, 3.5 oz - 30 grams protein
- Chicken thigh – 10 grams (for average size)
- Most fish fillets or steaks are about 22 grams of protein for 3 ½ oz (100 grams) of cooked fish, or 6 grams per ounce
- Tuna, 6 oz can - 40 grams of protein
- Pork chop, average - 22 grams protein
- Pork loin or tenderloin, 4 oz – 29 grams
- Ham, 3 oz serving – 19 grams
- Egg, large - 6 grams protein
- Milk, 1 cup - 8 grams
- Cottage cheese, ½ cup - 15 grams
- Yogurt, 1 cup – usually 8-12 grams, check label
Make sure you space out your protein consumption throughout the day. Your body isn’t capable of handling your entire daily recommended amount in one meal. Also try to minimize the amount of fat you eat when you are having a high protein meal. Fat can interfere with the rate at which your body absobs protein.
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August 11th, 2008 at 1:34 am
What do you think about protein shakes/bars etc.? Is it okay to use these to supplement or should most protein come from diet?
August 11th, 2008 at 9:06 am
Protein shakes and bars are great but don’t overdo it. Eating tons of protein bars will not only get expensive, but it could lead to various digestive issues. However, protein bars are super convenient while riding your bike or running so that is where I recommend you consume the majority of them in your diet. When not actively working out, I would stick to getting your protein from some of the foods I listed in the article. I think you will find it a nice balance.
August 14th, 2008 at 10:35 pm
I was thinking about this article during a 10 mile run today. I kept a moderate pace and finished in 1 hour 20 minutes. But, I didn’t have anything to eat or drink during the entire run.
I remembered writing that I should be getting about 140 grams of protein a day and spacing it out during the day. I’ve recently been getting about 8 hours of sleep, leaving me with 16 hours a day to space out the 140 grams. In other words, about 9 grams an hour. Not eating before or during the run means I should be getting roughly 10 grams per hour throughout the rest of my day. Since I don’t eat every hour, I’ll go with 20 grams every two hours.
I typically eat three meals a day but I know I’m not getting enough protein in the mornings. I should also be eating a couple protein bars or having a protein shake during the day. Does anyone have any good high protein breakfast menu recommendations?