Eating PROTEIN foods for running performance is a foundational principle of sports nutrition.
It is a KEY macro nutrient so 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 and it is also required for muscle repair and remodelling.
It is utilised in almost every body function
So it is important to consume enough from quality food sources (e.g. fish, poultry, lean meats, legumes, eggs) on a daily basis.
Remember that eating PROTEIN foods for running performance is KEY.
1 As a runner you may need to increase intake for muscle repair, muscle building, strengthening tendons and bone, and for optimal muscle function.
But don’t have too much because you could be risking 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.
Resources
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
Read Karen’s post on recovery nutrition and carbohydrates here.