Estimated reading time: 2 minutes
Running is one of the most practiced sports worldwide. From professional athletes to weekend joggers, every runner aims to optimize their performance while maintaining their health. Among the crucial elements of a runner’s nutrition, the amount of protein plays a significant role. But how much is really needed? Let’s find out together.
The Role of Protein in Recovery
According to the Sports Nutrition Association, proteins are essential molecules for muscle repair and growth. After intense effort like running, muscle fibers experience small tears. It is by repairing these tears that muscles become stronger. Proteins, and more specifically the amino acids they contain, are the building blocks needed for this repair.
How Much Protein Does a Runner Need?
The exact amount depends on several factors, including the type of running (sprinting, long-distance, marathon…), the intensity, training frequency, and the individual’s weight.
- Long-distance runners and marathoners: These athletes need between 1.2 and 1.4 grams of protein per kilogram of body weight per day.
- Sprinters and middle-distance runners: Since their training often focuses on power and speed, their protein needs are slightly higher, around 1.6 to 1.8 grams per kilogram.
- Joggers and recreational runners: Generally, an intake of 1.2 grams per kilogram is sufficient.
The Best Sources of Protein
To ensure adequate protein intake, it’s essential to diversify the sources. Lean meats, poultry, fish, eggs, and dairy products are excellent sources of animal protein. For vegetarians and vegans, legumes, tofu, seeds, and nuts are great options.
Conclusion
The key is to find a balance between protein intake and other macronutrients while ensuring the protein source is of good quality. As always, it’s recommended to consult a nutritionist or dietitian for personalized advice. And remember, nutrition is just one piece of the puzzle. Proper training, sufficient rest, and adequate hydration are also essential for running at your best.