As a runner, you will need to ensure that your body has a higher demand for proteins and you will need to take more proteins in order to promote adequate recovery of your working muscles.As far as sports nutrition is concerned, protein is associated more closely with body building rather than marathon nutrition. However, proteins are equally importance for runners, especially when it comes to endurance. For people who run a lot, it is essential that the body gets the right amount of proteins. Intake of proteins in sufficient amounts serves as a source of auxiliary fuel in addition to helping rebuild muscles after running, which helps the adaption process.
The Building Blocks
As every nutritionist will tell you, proteins comprise amino acids. The order and specific structure of amino acids actually determine the type of protein in question. Non essential amino acids are made by the body and there is no need to have them in your diet. However, for the essential amino acids, you must consume this via the diet and must be taken in sufficient amounts. Failure to include the essential amino acids in your health leads to the setting in of ill health and can severely impair your running performance as well. Proteins are available on both animal and non animal products such as meat, eggs, fish, soya, beans, quinoa and others.
The 30/ 30 Rule
As a way of ensuring that runners enjoy the full benefits availed by proteins, sport nutritionists and dieticians recommend one to get between 10 and 20 grams of the proteins within half an hour after they have finished a run. There are some who even say that proteins should be taken sooner than this as the muscles are more receptive to the proteins. How much proteins you eat also matter a lot. The baseline is 20 grams and 20 grams of proteins is optimal. Taking much more proteins than necessary won’t do your body any good and it is important that you know the ideal amount that you should take after any physical activity.
While proteins are very important for those who run a lot, taking healthy proteins is much more important and you will need to know what proteins are the best for you. Beans, fish and poultry are highly recommended by many nutrition experts as they will certainly be able to do the trick. Protein supplementations like Kinetica Sports, protein shakes and smoothies are also ideal as they are much more convenient to take when running and you have no time to take hardcore meals.
Proteins form the building blocks of the body as every nutritionist will tell you, proteins help in promoting repair and growth of body tissues. Running a lot can wreak havoc on your muscles and taking sufficient proteins promotes quick recovery of your muscles. It is of paramount importance that your diet contains high quality proteins instead of cheap processed meats, which might not do your body a lot of good as such. As a runner, you will need to ensure that your body has a higher demand for proteins and you will need to take more proteins in order to promote adequate recovery of your working muscles.