{"id":2625903,"date":"2023-04-10T08:29:50","date_gmt":"2023-04-10T14:29:50","guid":{"rendered":"https:\/\/www.outsideonline.com\/?p=2625903"},"modified":"2023-04-10T10:31:18","modified_gmt":"2023-04-10T16:31:18","slug":"what-kind-of-protein-should-runners-be-eating","status":"publish","type":"post","link":"https:\/\/www.outsideonline.com\/health\/nutrition\/what-kind-of-protein-should-runners-be-eating\/","title":{"rendered":"What Kind of Protein Should Runners Be Eating?"},"content":{"rendered":"

This article was first published by Women’s Running<\/a>.<\/em><\/p>\n

As an ex-gym rat turned runner, protein makes my world go \u2018round. I know how important it is to eat the proper amount \u2013 an endurance athlete needs approximately 1.2-1.4 grams of protein per kilogram of weight. If you\u2019re weightlifting like a runner should (except when we skip leg day, oops) that number should increase to about 1.8 grams.<\/p>\n

But a day can go by fast and suddenly it\u2019s 5 p.m. and I\u2019ve had a few eggs and a protein bar. According to nutritional running coach, Sarah Cuff, that isn\u2019t going to cut it. So now I know\u00a0how<\/i>\u00a0much protein to eat, but what type is best for runners?<\/p>\n

What Type of Protein is Best for Runners?<\/b><\/h2>\n

\u201cWhat studies show us,\u201d Cuff says. \u201cIs that as long as you\u2019re getting adequate protein, there\u2019s little difference in where it comes from. The protein sources are different, but the amino acids are the same.\u201d<\/p>\n

Amino acids are molecules used by the body to make protein, often called the building blocks of protein. Humans require 20 amino acids to function healthily, but nine of those are considered essential and are found in foods like eggs, meat and dairy.<\/p>\n

Now this isn\u2019t to say that all protein is created equal. For example, when you eat a piece of fish, it\u2019s almost entirely protein and a little bit of fat. Whereas legumes contain a healthy dose of carbohydrates in addition to protein. Cuff says this is totally fine (we don\u2019t fear carbs here) except for runners who are more sensitive to carbs or have high blood sugar. Plus, runners with sensitive stomachs often can\u2019t digest plant-based proteins like beans, nuts, and seeds.<\/p>\n

Cuff says the most important aspect of choosing plant or animal-based proteins is figuring out what works for your body. Here\u2019s what Cuff suggests based on the specific runner:<\/p>\n

Speed Racers<\/b><\/h2>\n

If you\u2019re focused on shaving your race time down, Cuff says to eat an adequate amount of protein up until tapering time. \u201cYou\u2019re going to want to lower your protein intake in the three days leading up to the race and fill up the glycogen storage with carbs<\/a>,\u201d she says. \u201cIt doesn\u2019t matter the type so much \u2013 though I\u2019d stay away from fibrous sources.\u201d<\/p>\n

For example, you might want to avoid beans, almonds, pumpkin seeds, apples, and vegetables like broccoli, Brussels sprouts and cabbage.<\/p>\n

Runners with Sensitive Stomachs<\/b><\/h2>\n

Runner\u2019s belly \u2013 abdominal cramping, nausea, and diarrhea \u2013 occurs in 30 to 90 percent of endurance runners. In one study, 145 endurance runners were surveyed about their training runs over 30 days. Men experienced upset stomachs 84 percent of the time and women 78 percent of the time.<\/p>\n

There are many methods to ease the symptoms of runner\u2019s belly, eating a low\u00a0FODMAP<\/a>\u00a0diet is one of the most helpful. But avoiding certain foods may mean cutting out proteins like dairy, nuts, and seeds.<\/p>\n

Cuff suggests those who are sensitive to dairy should try whey isolate protein powder and incorporate meat into their diet, mainly white chicken breast. \u201cDuring a digestive flare-up, keep your food as simple as possible,\u201d Cuff says. \u201cWe eat these foods while we heal and then slowly bring in more fibrous foods later on. We all want to be the Scott Jurek, eating all the lentils and legumes, but it may take some time!\u201d<\/p>\n

Older Runners<\/b><\/h2>\n

While Cuff says older runners don\u2019t need to eat different proteins, she does find that with age comes a lot of blood sugar dysregulation, so it\u2019s probably a good idea to keep an eye on the carbohydrates. \u201cWe can eat adequate protein so that we age as older athletes and maintain our strength, fitness, balance, and coordination,\u201d Cuff says. \u201cIt\u2019s not necessarily age I focus on, but \u2018Do you have any health concerns\u2019 and how can protein address them?\u201d<\/p>\n

The Best Protein Powders for Runners<\/b><\/h2>\n

Protein powders are a great way to supplement your protein intake.<\/p>\n

You should look for these requirements in a whey powder:<\/b><\/p>\n

– Made with whey from grass-fed cows.<\/p>\n

– Processed via cross-flow microfiltration (low-temperature processing system.)<\/p>\n

– Contains only 100% all-natural ingredients with little to no fillers, artificial sweeteners, orflavors.<\/p>\n

\u201cMy personal favorite is\u00a0Kaha Whey<\/a>\u00a0Isolate because they only use grass-fed New Zealand whey protein,\u201d Cuff says. \u201cAnd they use monk fruit extract as sweetener and real vanilla or chocolate to flavor their powders.\u201d<\/p>\n

You should look for these requirements in a plant-based powder:<\/b><\/h2>\n

– Contains at least 20 grams per scoop.<\/p>\n

– Has a balanced amino acid profile and contains all nine essential amino acids in optimal amounts.<\/p>\n

– Processed without heat and chemicals.<\/p>\n

– Is easy to digest and has high bioavailability. For some, soy protein and pea protein are hard to digest, whereas hemp or seed or sprouted proteins are easier to digest.<\/p>\n

– Contains only 100% all-natural ingredients.<\/p>\n

\u201cI\u2019ve always liked\u00a0Iron Vegan<\/a>\u00a0brand for a plant-based protein powder,\u201d Cuff says. \u201cThe company adheres to the above guidelines I go by.\u201d<\/p>\n

Another good option is\u00a0KOS Organic Plant Protein<\/a>, which contains organic pea protein, flax seeds and pumpkin seed protein.<\/p>\n

Protein Runners May Want to Steer Clear Of<\/b><\/h2>\n

It\u2019s your body, and you know what feels best for it, so Cuff never likes to take specific protein sources off the table. That being said, processed meats like lunch meat, hot dogs, and bacon should be consumed in moderation.<\/p>\n

Some people fear red meat, but Cuff says it can be a fantastic source of protein for some runners, especially if they\u2019re iron-deficient.\u201cI know some runners who were iron-deficient and they didn\u2019t want to take iron pills for the rest of their lives,\u201d she says.\u00a0 \u201cSo in order to get their iron levels back up, they incorporated red meat into their diet, three to four times a week. It worked tremendously for them.\u201d<\/p>\n

Signs You\u2019re Not Getting Enough Protein\u00a0<\/b><\/h2>\n

1. You\u2019re not recovering as quickly as you should.\u00a0<\/i>You don\u2019t feel ready to run again even after a few days\u2019 rest. Poor recovery can be attributed to a dozen things, but generally, if you\u2019re feeling tired and you\u2019re not recovering well, you want to make sure you\u2019re getting that protein.<\/p>\n

2. You\u2019re getting sick more often<\/i>. Protein isn\u2019t made just for making muscle. It\u2019s the building block of our immune system, so if you\u2019re not eating enough protein, you might be run down.<\/p>\n

3. Your runs aren\u2019t improving.<\/i>\u00a0If you don\u2019t feel like you\u2019re getting faster and stronger, that\u2019s a big red flag that something is missing. Check that you\u2019re getting enough protein and, if you don\u2019t think that\u2019s the issue, try analyzing your sleep quality and carbohydrate intake.<\/p>\n","protected":false},"excerpt":{"rendered":"

We asked experts how much protein, and what kind runners should be eating, covering vegan to meat-eaters and everyone in between<\/p>\n","protected":false},"author":124405,"featured_media":2625907,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"uuid":"3342b1cd12afbaa459502a86f3132b7e","footnotes":""},"categories":[2550],"tags":[2606,6999,2720],"byline":[6703],"ad_cat":[],"legacy-category":[6375,7052],"class_list":["post-2625903","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-food-and-drink","tag-running-nutrition","tag-syndicated","byline-mallory-arnold","legacy-category-education","legacy-category-food"],"acf":[],"parsely":{"version":"1.1.0","meta":{"@context":"https:\/\/schema.org","@type":"NewsArticle","headline":"What Kind of Protein Should Runners Be Eating?","url":"https:\/\/www.outsideonline.com\/health\/nutrition\/what-kind-of-protein-should-runners-be-eating\/","mainEntityOfPage":{"@type":"WebPage","@id":"https:\/\/www.outsideonline.com\/health\/nutrition\/what-kind-of-protein-should-runners-be-eating\/"},"thumbnailUrl":"https:\/\/cdn.outsideonline.com\/wp-content\/uploads\/2023\/04\/Running-protein-choices-150x150.jpg","image":{"@type":"ImageObject","url":"https:\/\/cdn.outsideonline.com\/wp-content\/uploads\/2023\/04\/Running-protein-choices.jpg"},"articleSection":"Nutrition","author":[{"@type":"Person","name":"Mallory Arnold"}],"creator":["Mallory Arnold"],"publisher":{"@type":"Organization","name":"ºÚÁϳԹÏÍø Online","logo":"https:\/\/www.outsideonline.com\/wp-content\/uploads\/2021\/07\/favicon-194x194-1.png"},"keywords":["food and drink","running nutrition","syndicated"],"dateCreated":"2023-04-10T14:29:50Z","datePublished":"2023-04-10T14:29:50Z","dateModified":"2023-04-10T16:31:18Z"},"rendered":"