by Karen Campbell, specialist in personalised nutrition for endurance runners from beginners to professionals.
Eating PROTEIN foods for running performance is a foundational principle of sports nutrition.
Protein is a KEY macro nutrient. In other words, there can be no life without protein!
A key function of using protein in sports nutrition is Muscle Protein synthesis. Building muscle supports the ultimate goal of enhanced sports performance.
40% of your body’s concentration of protein is in your muscles. Also protein is required for muscle repair and remodelling.
Protein is utilised in almost every body function, so it is important to consume quality protein food sources (e.g. fish, poultry, lean meats, legumes, eggs) on a daily basis. So remember Eating PROTEIN foods for running performance is KEY.
1 As a runner you may need to increase protein intake for muscle repair, muscle building, strengthening tendons and bone, and for optimal muscle function.
But don’t have too much protein or you risk your health and performance!
2Current recommendations range from 1.2g to 2.0g per Kg body weight (BW) per day depending on the sport and the athlete’s physique.
If you’d like to learn more to help you improve your running performance with nutrition (including advice and TIPS on how protein may support your running performance book onto our next online course Easy Nutrition for Healthy Runners hosted by Aileen Smith and Karen Campbellhttps://www.eventbrite.com/e/easy-nutrition-for-healthy-runners-14-day-online-programme-tickets-53387010987
1Campbell B et al (2007), International Society of Sports Nutrition Position Stand: Protein and Exercise, Journal of the International Society of Sports Nutrition, 4:8
2Thomas DT et al (2016), Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Nutrition: Nutrition and Athletic Performance, Journal of the Academy of Nutrition and Dietetics, 116:501-528