Post by marathondude on Sept 27, 2008 11:58:38 GMT -5
Stay Strong with Protein
Get together for a group run and inevitably there will be conversation before, during or after the run about nutrition. Hydration, electrolyte replacement and caloric consumption are common topics of discussion. Most runners are tuned into the need to drink plenty of fluids, replenish their stores of sodium and potassium and to ingest about 200 calories per hour on long runs. Post-run eating of fruit or food bars and drinking water and recovery drinks are widespread among runners. But, one area that runners often neglect is their protein consumption.
There are complex calculations that give an estimate of average protein requirements, but a general rule of thumb is the number of grams of protein a runner needs daily is equal to two-thirds of his or her body weight. So, a 105 pound female needs 70 grams per day while a 165 pound male needs 110 grams per day. Our muscles won’t have the essential building blocks to get stronger if we consistently fall short of eating enough protein.
If we are training for competition and our mileage has increased while also adding speed workouts, tempo runs, stamina sessions and long runs, we may increase our susceptibility to injury and chronic fatigue. One of my friends was in a period of training that included high volume and intensity as she trained for half Ironman triathlons. Julie couldn’t figure out why she had unexplained excessive periods of fatigue even though she was on a great training plan designed by one of the country’s top coaches. We talked about protein consumption one day on a 10-mile trail run and she admitted not knowing how many grams of protein she averaged eating daily. When Julie started monitoring her protein intake she discovered that she was only averaging half of her protein requirements. Now she counts protein grams and is stronger than ever. She competed in her first full Ironman triathlon and qualified for the World Championships in Hawaii.
So how do we find foods that provide us with the protein we need? Dairy products such as a cup of milk, an ounce of cheese or a cup of yogurt each has eight grams of protein. One egg also has about eight grams. A six ounce serving of rice supplies five grams while a similar portion of beans has twice as much. Nuts are high in protein, especially almonds which include six grams of protein per ounce. A six ounce serving of meat is very high in protein. Whether you choose chicken, fish or red meat you will get anywhere from 40 to 60 grams of protein with a six ounce portion. Check a chart for the exact amounts for each type of meat.
There you have it – a bit more information to help you be healthy, so you can increase your fitness as you prepare for competition. There is an old saying that says, “We are what we eat.” Ensure that you are providing the proper nutrition to keep your body running at its potential.
MarathonDude has 35 years of competitive running and racing experience highlighted by a marathon PR of 2:22:34. He is a regular writer for Florida Running & Triathlon magazine. At www.garycohenrunning.com you will find over a dozen FR&T articles, interviews with running personalities such as Greg Meyer and John Tuttle and dozens of “All in a Day’s Run” essays like this one on a variety of topics including training, nutrition and racing.
Get together for a group run and inevitably there will be conversation before, during or after the run about nutrition. Hydration, electrolyte replacement and caloric consumption are common topics of discussion. Most runners are tuned into the need to drink plenty of fluids, replenish their stores of sodium and potassium and to ingest about 200 calories per hour on long runs. Post-run eating of fruit or food bars and drinking water and recovery drinks are widespread among runners. But, one area that runners often neglect is their protein consumption.
There are complex calculations that give an estimate of average protein requirements, but a general rule of thumb is the number of grams of protein a runner needs daily is equal to two-thirds of his or her body weight. So, a 105 pound female needs 70 grams per day while a 165 pound male needs 110 grams per day. Our muscles won’t have the essential building blocks to get stronger if we consistently fall short of eating enough protein.
If we are training for competition and our mileage has increased while also adding speed workouts, tempo runs, stamina sessions and long runs, we may increase our susceptibility to injury and chronic fatigue. One of my friends was in a period of training that included high volume and intensity as she trained for half Ironman triathlons. Julie couldn’t figure out why she had unexplained excessive periods of fatigue even though she was on a great training plan designed by one of the country’s top coaches. We talked about protein consumption one day on a 10-mile trail run and she admitted not knowing how many grams of protein she averaged eating daily. When Julie started monitoring her protein intake she discovered that she was only averaging half of her protein requirements. Now she counts protein grams and is stronger than ever. She competed in her first full Ironman triathlon and qualified for the World Championships in Hawaii.
So how do we find foods that provide us with the protein we need? Dairy products such as a cup of milk, an ounce of cheese or a cup of yogurt each has eight grams of protein. One egg also has about eight grams. A six ounce serving of rice supplies five grams while a similar portion of beans has twice as much. Nuts are high in protein, especially almonds which include six grams of protein per ounce. A six ounce serving of meat is very high in protein. Whether you choose chicken, fish or red meat you will get anywhere from 40 to 60 grams of protein with a six ounce portion. Check a chart for the exact amounts for each type of meat.
There you have it – a bit more information to help you be healthy, so you can increase your fitness as you prepare for competition. There is an old saying that says, “We are what we eat.” Ensure that you are providing the proper nutrition to keep your body running at its potential.
MarathonDude has 35 years of competitive running and racing experience highlighted by a marathon PR of 2:22:34. He is a regular writer for Florida Running & Triathlon magazine. At www.garycohenrunning.com you will find over a dozen FR&T articles, interviews with running personalities such as Greg Meyer and John Tuttle and dozens of “All in a Day’s Run” essays like this one on a variety of topics including training, nutrition and racing.