Eating PROTEIN foods for running performance

by Aileen Smith

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.

¹As 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

14-day online programme

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

« TIPS to alleviate Runners Digestive Distress

Recovery Nutrition for Runners is VITAL »

© The Health Heroine

WOULD YOU LIKE TO USE THIS ARTICLE IN YOUR EZINE OR WEB SITE?

I’d be happy to share with you, so long as you commit to leave all the links active, do not edit this article in any way, and include the following byline: Aileen Smith, also known as "The Health Heroine", publishes articles and blogs to support busy people to promote high flying energy and great health with smart tools, tips and inspiration. Aileen invites you to visit:www.thehealthheroine.com to learn more and access FREE gifts to make healthy living easy.

Lynne Bramley

I had been struggling with trying to lose weight for a number of years. My energy levels were non-existent and I felt tired.

I lost weight, my energy levels increased and I felt less tired. It has really made me focus on what I want in relation to my health and wealth loss and has given me the tools to progress with this to reach my targets.
Lynne

Susan Nobbs

I changed my view on what I saw as good and bad food and quickly experienced the benefits of changing my bad habits; lethargic feelings disappeared, I had boundless energy, I lost weight without trying.

Susan Nobbs
– Inspirations Learning and Development Ltd

Julie Stewart

If you are not already considering working with a nutritional therapist then Aileen is a very good choice. She is very approachable and knows her stuff! I have had GREAT benefits to my digestion and, therefore, my health and wellbeing, from my work with her.

Julie

Jo Cunningham

As a class yoyo dieter I had tried almost every diet plan and fad for weight loss with limited success, the focus on about caring about myself and living well rather than just losing weight helped me to commit to the programme. I have lost weight and inches and have a much more positive and thoughtful relationship with food.

Aileen is a professional and realistic about the challenges we face when it comes to making changes in the way we eat and drink!
Jo

Lesley Cooke

I was looking for a change of diet as a long term solution to weight loss and managing my cholesterol when the pilot information landed in my Facebook page.

I found Aileen to be very knowledgeable and definitely prepared to go the extra mile for an individual to help them understand themselves.
Lesley

Sue Smith

Whilst working with Aileen, I did lose some weight but more importantly, I feel I have more control of my appetite and have no cravings for the wrong foods now. I also have more energy and my skin has improved.

I decided to work with Aileen because she is not only well qualified but in addition she is a true professional, enthusiastic about her services and committed to her clients.
Sue Smith

Helen Rooney

I have followed other diet plans before but have struggled to maintain my ideal weight and always put weight back on, with Aileen's expert advice and guidance, I have made some permanent changes to what and how I eat.

Aileen is a very knowledgeable and committed nutritional therapist and can provide you with a wealth of information about the value of nutrition and 'how' to eat both for wellness and weight loss.
Helen

Linda

I started to work with Aileen to help resolve ongoing health issues. I needed to know what I could do nutritionally to help myself become well again. Gradually over the months my symptoms improved and I felt that I was taking charge of my health. I appreciated Aileen’s professional advice and input which helped me to get on the right track. The phone call appointments are an excellent way to have a consultation without having to spend time and resources travelling. Aileen helped me have confidence to do the right things for my situation. I am happy to say that Aileen has really helped my health problems and I would definitely recommend her services to others.
Linda

Barry

I was beginning to feel downhearted about my health condition. My diet had become very limited. I'd become fearful of food believing that most things would trigger symptoms. Aileen inspired and re-assured me, her expert guidance and professionalism is not only practical and down-to-earth but is based on current research.

Following my initial consultation, I looked forward to Aileen’s phone calls both to confirm that I was on track and also to see what new ideas I could try.

My confidence improved because I was learning to expand my choices of food that were both healthy and enjoyable to eat. As a result, I feel more empowered and hopeful for the future, thanks to Aileen.

Barry

Ann Forster

I’m deeply grateful to Aileen for the kind way in which she transferred her knowledge and insight to me and can truly say “I loved my sessions with The Health Heroine”.
Ann Forster

Hilary Jobbins

Aileen inspired and empowered me to take control of my health by designing a programme, which was personalised for me, not one just 'plucked off a shelf’. If you are considering working with Aileen, I would say "Just go for it .... Aileen has the life experience, the subject knowledge and the skills to help you”.
Hilary Jobbins

Carol Smith

During our coaching calls, Aileen gave me the tactics and re-enforcement needed to make changes and to regain my sense of well-being.
Aileen's focused nurturing style really kept me positive and making progress whilst I worked through various elements of change over a few months. It was an investment in myself that got me back on track, and had a positive impact on my whole life.
Carol

Petya Sharrock

The High Flying Energy Workshop was a breath of fresh air and forces you to remind yourself that YOU have to come first.

Beautifully presented and delivered workshop.
Petya Sharrock

Nancy Radford

Aileen really knows her stuff and gives you the confidence that you can eat healthily without being miserable.

If you are tired of being bullied by health/fitness coaches, like to enjoy life AND want to have more energy and be healthier, Aileen is your heroine.
Nancy Radford

Lisa Brown

Great having someone teaching you who has walked the talk and been there herself - gave me more trust in the experience. The teaching kept true to life and everything was realistic/doable – with great explanations and encouragement throughout.
Lisa Brown

David Forster

I was also lacking any desire to exercise which led to low motivation around most aspects. Using The Health Heroine Development Plan, I was able to quite quickly; lose weight, feel less tired and feel more motivated for exercise.

I would recommend Aileen’s programme to anyone. Aileen,thanks for helping me achieve some of my goals. I feel I can use the plan going forward and have a clear pathway to weight loss.
David Forster

Read more:

Fly through your business day without ENERGY SLUMPS

Is this your experience? The “can’t get out of bed feeling” The grumbling tummy mid morning Stifling a yawn in...