Optimizing Protein Intake for Marathon Training: A Guide to Consuming the Right Amount and Types
Training for a marathon or any distance is a demanding endeavor, and proper nutrition plays a vital role in achieving optimal performance and health! Among the many nutrients that are essential for runners, protein stands out as particularly crucial. Protein is responsible for building and repairing muscle tissue, and it also plays an essential role in post-run recovery. So, how much protein do marathon runners need to consume?
According to the American College of Sports Medicine, endurance athletes such as marathon runners should aim for 1.2 to 1.4 grams of protein per kilogram of body weight. For a 150-pound runner (68 kg), that equates to 81-95 grams of protein per day. For a 180-pound runner (82 kg), the protein requirement increases to 98-113 grams per day. However, it's essential to remember that everyone's needs may differ, and factors such as intensity and duration of training, as well as dietary restrictions, can affect protein requirements. The more miles you’re putting in on a weekly basis - the more protein you are going to need to eat. So what are some options that can help you reach that protein to kilogram goal?
Examples of protein packed dishes for marathon runners*
Breakfast: A veggie and cheese omelette made with 2-3 eggs and filled with spinach, bell pepper, and feta cheese. Served with a side of whole-grain toast.
Morning snack: Greek yogurt parfait made with Greek yogurt, mixed berries and topped with almond granola.
Lunch: Grilled chicken breast with a side of quinoa and steamed vegetables such as broccoli or asparagus. Or try a simple sandwiched with lunch meat and veggies!
Afternoon snack: A protein shake made with vanilla protein powder, almond milk, frozen berries, and a spoonful of almond butter.
Dinner: Baked salmon with a side of sweet potato and green beans, drizzled with olive oil, lemon and herbs. Or a favorite of mine - chicken stirfry with vegetables.
Pre-Bed Snack: cottage cheese with fruits or turkey/chicken breast wrap with vegetables.
* Keep in mind that these are just examples and it's essential to consider your individual needs, preferences, and dietary restrictions when planning your meals.
Timing of protein intake
Don't let your hard work go to waste - recovery nutrition is just as important as training nutrition. Jump-start your recovery process by consuming protein within 30 minutes of finishing your run. Studies show that consuming protein immediately after exercise is more effective in repairing and rebuilding muscle tissue than waiting several hours. Not only will it speed up recovery, but it'll also reduce muscle soreness and have you feeling ready to tackle your next workout in no time.
In conclusion, consuming the right amount of protein is crucial for marathon training. Aim for 1.2-1.4 grams of protein per kilogram of body weight and make sure to include a mix of protein sources in your diet. Particularly after any type of hard workout. Don't forget to work with a registered dietitian for personalized advice tailored to your individual needs and to consider other macronutrients that play important roles in endurance sports such as carbohydrates and fats. Proper nutrition, including protein intake, is an integral part of marathon training, and should not be overlooked.