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 Campbell.

https://www.eventbrite.co.uk/e/easy-nutrition-for-healthy-runners-14-day-online-programme-via-facebook-tickets-63966245763

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

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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.

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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.

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