What Runners Need to Know About Protein

Have you ever been perplexed about how much protein you should be getting as a runner? Maybe you are wondering if you need a protein supplement or which types of protein are best. These are questions that I often hear and want to clear up for you!

What are proteins?

Proteins are a macro-nutrient that provide energy and are made up of building blocks called amino acids. There are nine amino acids that are essential because the body is unable to make them. However, the other eleven are non-essential because the body can make them under normal circumstances.

Amino acids for runners, why is it important?

Amino acids are important for everyone, but you definitely won’t be able to perform your best as a runner or athlete without the proper amount. Protein helps to build muscle as well as repair it and other tissues in the body. Protein can also be broken down for energy if needed. Everyone is probably already aware of that. However, proteins have so many more functions in the body.

Proteins are used for fluid balance, acid-base balance, and making enzymes. Not only are they important for the structural integrity of muscles, but also bones, ligaments, tendons, teeth, and other organs. Hormones are derived from protein as well. Immune function is another very important process that must have adequate protein.

Many transporter molecules are derived from protein, including hemoglobin. Without enough hemoglobin, you would not be able to transport enough oxygen to working muscles.

How much protein do you need daily?

While the average person needs 0.8-1 grams for every kilogram of body weight, athletes need about 1.2 -2.0 grams of protein per kilogram of body weight.

*For example, if you weigh 145 pounds, divide that by 2.2 in order to calculate kilograms.

145/2.2 = 65.9 kg

65.9 kg x 1.2 g protein = 79 g protein

65.9 kg x 2 g protein = 131.8 g protein

So a 145 pound athlete weighs 65.9 kilograms and needs approximately 79-132 grams of

protein daily.

Protein should make up about 10-35% of calories for the average person and 15-35% of calories for athletes. Protein requirements are on the upper end for injured individuals whether they are athletes or not. Athletes will also need the upper end of protein requirements during intense or peak training.

*For example, if your calorie requirements are 2200 calories per day and you want to get 25% of your

calories from protein:

2200 calories x .25 = 550 calories from protein

There are 4 calories per gram of protein

5550/4 = 137.5g protein

So you would need approximately 138 grams of protein

Using both of these equations and comparing the results can help to settle on a good protein prescription daily. It is best to consult with a registered dietitian if there is still confusion or other underlying health conditions. Many factors influence protein needs and it can be tricky to decide exactly how much is needed.

Is it possible to consume too much protein?

Yes, definitely. Just like anything else, there is a range of “adequate” to “upper limit”. Most people get enough protein and there is usually no need to strive for more. All excess macro-nutrients are stored as fat, even if those macro-nutrients are protein.

For runners and other athletes, having a diet that is too high in protein can also be a problem because it may take the place of some needed carbohydrates. Carbohydrates are a very important part of an athlete’s. In fact, if there is not enough carbohydrate for working muscles to use, you may begin to start breaking down some lean protein for energy.

Too much protein in the diet can also lead to dehydration. Water is used for the digestion and excretion of excess protein.

Is it possible to get little protein

Of course! As mentioned above, protein has a lot of essential jobs in the body. In addition, it is very important for feeling satisfied. It is difficult to feel satisfied and no longer hungry without protein.

Great sources of protein

Protein sources can be divided into two groups: complete protein (high biological value) and incomplete protein.

Complete Proteins

Complete proteins (HBV) contain all nine essential amino acids and often several other nonessential amino acids. This category includes animal products such as fish, chicken, beef, pork, eggs, and dairy. Animal sources are not only complete proteins but they are also high in protein content. Plant sources are not complete with the exception of soy and quinoa. Consuming something from this category is an easy way to be sure you are getting all of the amino acids that you need.

Complete Protein Sources:

Beef 3oz, 25g

Chicken 3oz, 27g

Turkey 3oz, 26g

Pork 3oz, 24g

Tuna 3oz, 22g

Quinoa ¼ cup dry, 6g (plant-based)

Soy products (plant-based)

Tofu ½ cup, 10g

Tempeh ½ cup, 16g

Edamame ½ cup cooked, 9g

Soy milk 1 cup, 7g

Incomplete Proteins

Protein sources in this category do not contain all of the essential amino acids. However, they can still be an excellent way to achieve your protein needs. For vegetarians and vegans, it is important to get a variety of incomplete proteins throughout the day. By eating a variety, you will likely get all of the essential amino acids.

While complete proteins are excellent, I would encourage vegetarians and non-vegetarians to make plant-based protein sources a part of your diet. They contain many other valuable nutrients.

Plant-based incomplete protein sources:

Legumes

Lentils ½ cup cooked, 9g

Chickpeas ½ cup, 6g

Peanuts ½ cup, 19g

Peanut butter, 2T 8g

Black beans ½ cup canned, 7g

Tree nuts

Almonds 22, 6g

Almond milk 1 cup, 2g

Walnuts ½ cup, 6g

Cashews 1oz, 5g

Grains

Chia seeds 1T, 2g

Vegetables

Brussels Sprouts 1 cup, 3g

Peas 1 cup, 8g

Asparagus 10 spears, 4g

Avocado 1 cup, 3g

Do you need a protein supplement? Is there a best protein powder for runners?

Generally, no. There is a big market for protein supplements and for most people, they just aren’t necessary.

First of all, you can get all of the protein you need from regular, delicious food. There are a lot of other nutrients in whole foods that can’t be recreated in a supplement. Also, if you are getting your supplement in liquid form, those generally do not provide the satiety that solid foods do.

There is nothing in a manufactured protein supplement that you can’t get from foods. Whole foods are better. They always have been and always will be!

All of that being said, there are a few times in which protein supplements could be useful. If you are a person who struggles to get all of your calories for whatever reason, eating or drinking a high calorie protein supplement could be beneficial. This is something that should be used in addition to a regular diet, not instead of a regular diet.

Another time that protein supplements may be beneficial is when life gets busy and you need a grab-and-go meal. In a perfect world, we would all sit down and savor each meal. Unfortunately, we all have a rushed meal at least sometimes.

There are also some medical reasons why some people need extra protein and are unable to get it in their diet. If you are one of those people, you are likely already working with a registered dietitian who is helping you to manage that disease or condition.

Protein Consumption Before Exercise or an Event

About four hours prior to exercise or an athletic event, about 2-4oz of lean protein is a good target. Carbohydrates are really the main priority before exercise. However, it is important to keep in mind that each athlete is different. Sometimes you have to experiment to find the ideal balance for yourself.

Protein Consumption After Exercise or an Event

Within 2-3 hours of exercise or an event, aim to ingest about 15-25 grams of a complete protein. If you are eating an incomplete protein, be sure get your protein from a few different sources and you may need to aim closer to 25 grams or more.

Reference

Fink HH, Mikesky AE. Practical Applications in Sports Nutrition Fifth Edition. Burlington: Jones & Bartlett Learning; 2018: 117-137.