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As an ex-gym rat turned runner, protein makes my world go 鈥榬ound. I know how important it is to eat the proper amount 鈥 an endurance athlete needs approximately 1.2-1.4 grams of protein per kilogram of weight. If you鈥檙e weightlifting like a runner should (except when we skip leg day, oops) that number should increase to about 1.8 grams.
But a day can go by fast and suddenly it鈥檚 5 p.m. and I鈥檝e had a few eggs and a protein bar. According to nutritional running coach, Sarah Cuff, that isn鈥檛 going to cut it. So now I know聽how聽much protein to eat, but what type is best for runners?
What Type of Protein is Best for Runners?
鈥淲hat studies show us,鈥 Cuff says. 鈥淚s that as long as you鈥檙e getting adequate protein, there鈥檚 little difference in where it comes from. The protein sources are different, but the amino acids are the same.鈥
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.
Now this isn鈥檛 to say that all protein is created equal. For example, when you eat a piece of fish, it鈥檚 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鈥檛 fear carbs here) except for runners who are more sensitive to carbs or have high blood sugar. Plus, runners with sensitive stomachs often can鈥檛 digest plant-based proteins like beans, nuts, and seeds.
Cuff says the most important aspect of choosing plant or animal-based proteins is figuring out what works for your body. Here鈥檚 what Cuff suggests based on the specific runner:
Speed Racers
If you鈥檙e focused on shaving your race time down, Cuff says to eat an adequate amount of protein up until tapering time. 鈥淵ou鈥檙e 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,鈥 she says. 鈥淚t doesn鈥檛 matter the type so much 鈥 though I鈥檇 stay away from fibrous sources.鈥
For example, you might want to avoid beans, almonds, pumpkin seeds, apples, and vegetables like broccoli, Brussels sprouts and cabbage.
Runners with Sensitive Stomachs
Runner鈥檚 belly 鈥 abdominal cramping, nausea, and diarrhea 鈥 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.
There are many methods to ease the symptoms of runner鈥檚 belly, eating a low聽聽diet is one of the most helpful. But avoiding certain foods may mean cutting out proteins like dairy, nuts, and seeds.
Cuff suggests those who are sensitive to dairy should try whey isolate protein powder and incorporate meat into their diet, mainly white chicken breast. 鈥淒uring a digestive flare-up, keep your food as simple as possible,鈥 Cuff says. 鈥淲e 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!鈥
Older Runners
While Cuff says older runners don鈥檛 need to eat different proteins, she does find that with age comes a lot of blood sugar dysregulation, so it鈥檚 probably a good idea to keep an eye on the carbohydrates. 鈥淲e can eat adequate protein so that we age as older athletes and maintain our strength, fitness, balance, and coordination,鈥 Cuff says. 鈥淚t鈥檚 not necessarily age I focus on, but 鈥楧o you have any health concerns鈥 and how can protein address them?鈥
The Best Protein Powders for Runners
Protein powders are a great way to supplement your protein intake.
You should look for these requirements in a whey powder:
– Made with whey from grass-fed cows.
– Processed via cross-flow microfiltration (low-temperature processing system.)
– Contains only 100% all-natural ingredients with little to no fillers, artificial sweeteners, orflavors.
鈥淢y personal favorite is聽聽Isolate because they only use grass-fed New Zealand whey protein,鈥 Cuff says. 鈥淎nd they use monk fruit extract as sweetener and real vanilla or chocolate to flavor their powders.鈥
You should look for these requirements in a plant-based powder:
– Contains at least 20 grams per scoop.
– Has a balanced amino acid profile and contains all nine essential amino acids in optimal amounts.
– Processed without heat and chemicals.
– 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.
– Contains only 100% all-natural ingredients.
鈥淚鈥檝e always liked聽聽brand for a plant-based protein powder,鈥 Cuff says. 鈥淭he company adheres to the above guidelines I go by.鈥
Another good option is聽, which contains organic pea protein, flax seeds and pumpkin seed protein.
Protein Runners May Want to Steer Clear Of
It鈥檚 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.
Some people fear red meat, but Cuff says it can be a fantastic source of protein for some runners, especially if they鈥檙e iron-deficient.鈥淚 know some runners who were iron-deficient and they didn鈥檛 want to take iron pills for the rest of their lives,鈥 she says.聽 鈥淪o 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.鈥
Signs You鈥檙e Not Getting Enough Protein聽
1. You鈥檙e not recovering as quickly as you should.聽You don鈥檛 feel ready to run again even after a few days鈥 rest. Poor recovery can be attributed to a dozen things, but generally, if you鈥檙e feeling tired and you鈥檙e not recovering well, you want to make sure you鈥檙e getting that protein.
2. You鈥檙e getting sick more often. Protein isn鈥檛 made just for making muscle. It鈥檚 the building block of our immune system, so if you鈥檙e not eating enough protein, you might be run down.
3. Your runs aren鈥檛 improving.聽If you don鈥檛 feel like you鈥檙e getting faster and stronger, that鈥檚 a big red flag that something is missing. Check that you鈥檙e getting enough protein and, if you don鈥檛 think that鈥檚 the issue, try analyzing your sleep quality and carbohydrate intake.