The PROTEIN GUIDE for Runners

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Hey runner! Welcome back to another issue of The Running Week, hope you’re lacing up with enthusiasm this week!

In today’s edition:

1. The PROTEIN GUIDE for Runners

2. Sub 1.17h challenge update

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Why You Need More Protein as a Runner (And How to Get It)

Today I’m diving into a topic that often gets overshadowed by carbs: protein.

While carbs are crucial for energy and performance, protein is just as essential for achieving your goals, whether it’s building lean muscle, getting stronger, or improving recovery.

Why Runners Need Protein

Protein isn't just a sidekick to carbs; it's a superhero in its own right. It’s vital for muscle repair, growth, and overall health.

Here’s why you should make protein a priority:

1. Muscle Repair and Growth: Running stresses your muscles, leading to tiny tears that need repair. Protein provides the amino acids necessary for this process, helping you recover faster and reduce injury risk.

2. Preservation of Lean Muscle Mass: Long-distance running can lead to muscle loss if you don’t get enough protein. Ensuring adequate intake helps maintain muscle mass and strength.

3. Immune Function: Intense exercise can suppress your immune system. Protein supports immune health by providing the building blocks for antibodies and immune cells.

4. Mood and Cognitive Function: Amino acids in protein are crucial for brain function, helping regulate mood and cognitive performance.

5. Energy Production: While carbs are your main fuel, protein can also provide energy during prolonged or intense sessions through a process called gluconeogenesis.

How Much Protein Do Runners Need?

The standard protein recommendation (~0.8 grams per kilogram of body weight) is too low for active individuals.

For runners, a better guideline is 1.6-2.2 grams per kilogram (0.7-1.0 grams per pound) of body weight.

For example, a 150-pound runner should aim for 109-150 grams of protein daily.

When to Eat Protein

Timing your protein intake can optimize your recovery and performance. Aim to consume protein:

• Throughout the Day: Include protein in every meal to keep your energy levels stable.

• Post-Workout: Eating protein within 30-45 minutes after a run can help repair muscles and replenish nutrients.

Best Sources of Protein

Here are some great protein-rich foods to include in your diet:

• Animal-based: Greek yogurt, cottage cheese, cheese, eggs, tuna, beef, chicken, shrimp.

• Plant-based: Tofu, lentils, beans, edamame, nuts.

If you are interested, I put together a high protein snack guide loaded with 30 snack ideas to keep you nourished and fueled, you can find it here for free.

Protein Supplements

If you struggle to meet your protein needs through food alone, consider supplements.

Protein powders can be a convenient way to bridge the gap, especially on busy days or after intense workouts.

Look for whey protein if you’re okay with dairy, or plant-based options like soy or pea protein if you’re vegan or vegetarian.

Actually I’m taking this protein powder and the taste is so good.

Final Thoughts

Remember, protein is not just for bodybuilders.

As a runner, it’s essential for your muscle health, recovery, and overall performance. So, start paying attention to your protein intake, and you'll likely see improvements in your strength and endurance.

Happy running and see you next week!

Matteo

Trivia Question: What is the most common injury among runners?

Find the answer at the end of this email.

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Click the button below to continue to read the article on our blog.

Sub 1.17h challenge update

• Monday: Gym

• Tuesday: 30min Easy run + Gym

• Wednesday: Gym

• Thursday: Bike intervals + Gym

• Friday: Gym

• Saturday: 90min Easy run + Gym

• Sunday: Gym

• Total training time: 09:04:23

Last week, I only ran once because I'm still not fully recovered from shin splints and don't want to get injury again.

I continued my strength training at the gym and biking sessions for aerobic fitness. I hope to return to regular running by August 1st. I'll keep you all updated! Finger crossed!

Matteo

Trivia Answer: Runner's knee (patellofemoral pain syndrome)

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And at this link you can find all issues I written in the past!

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