Proper nutrition is very important to ensure that your body has everything it needs for the best performance, especially if you are a runner. It goes a long way not only to boost your running but also to aid in tissue repair and improve your recovery. There is only one challenge, how to effortlessly increase your daily intake. Here are expert tips on how to increase your protein intake as a runner.
How Much Protein Do Runners Need?
Proteins are important for athletes, making sure that they can build their muscles and repair their worn-out tissues after strenuous exercise. It also facilitates their recovery, prevents injuries, and boosts the production of red blood cells that carry oxygen. The more proteins you consume, the better it is for your endurance, which comes in handy for running. So, how much protein should you consume?
The amount depends on several factors, including your body weight and how intensely you train. The general rule is that the more you weigh and the more you train, the higher your protein intake should be. For endurance athletes, experts recommend you consume around 1.3-2.4 grams of protein for every kilogram that you weigh, which means that you need 0.6-1.1 grams for each pound. Take, for instance, an athlete weighing 140 pounds. This means they would need anything between 84-154 grams of proteins daily.
How to Support Your Running with Protein
Attaining more than 80 grams of proteins daily may seem excessive, but not when you have the right tips. Here is how to gradually improve your daily protein intake.
Keep in Mind Your Daily Range of Daily Protein
The first important step is to identify your daily needs according to your weight, training intensity, and lifestyle. This way, it is easy to determine how much protein you need, which helps with distributing it throughout your day. For instance, if you require 100 grams of protein, it is easier to spread that, say, 30 grams for each of the three meals and an additional 10 grams for a snack.
Plan Your Meals Ahead
Proper planning is an effective way to ensure that you eat only the right high-protein foods. If you have a well-researched and put-together meal plan that includes all the meals, drinks, and snacks, it is easier to keep track of your daily protein intake.
Eat the Protein First
Since the goal is to take in as much protein as possible, it helps to start with them on your plate first. This is important to make sure you eat as much as possible in case you get full and it helps keep your insulin and glucose levels in check.
Include Protein in Your Meals Throughout the Day
Instead of packing high levels of protein in a single meal, why not spread it out throughout the day in various meals? This will make protein consumption more effortless and make it easier to achieve your daily targets. You can also boost your meals with high-protein options like a wide range of nut butters for additional flavor and nutritious goodness.Â
Eat High Protein Snacks
Consider going for high-protein choices if you love snacking to make you feel full and fuel you all through the day. The smaller meals that you add in between your breakfast, lunch, and dinner will help pump your daily protein intake especially when your daily recommendation is high.
Eat Enough Calories
Make sure that while you are consuming more proteins, your calorie count also stays high. Consider your daily calorie intake and if not sure, you can ask a qualified dietician for how much you need daily. If not, your body will use the proteins you consume as fuel, which depletes your reserve that you need for muscle building and tissue recovery.
Eat More Legumes
Did you know that legumes like beans, peas, and lentils are some of the best sources of proteins? These plant-based options also contain healthy nutrients that are vital for your body as a runner, and it helps that they are ideal for vegans and are pretty versatile for various uses and recipes.
Opt for Eggs Instead of Cereal
You can also go for more protein-packed foods like eggs for your breakfast instead of cereals. In most cases, cereals don’t contain healthy amounts of protein that you need to start your day, especially when training, so you need a heavier meal with a higher protein content.
Go for Plant-Based Protein Options
Protein-based diets are healthy alternatives to animal-based proteins if you are on a vegan diet or want other alternatives that still work. Plants also offer the same benefits and they are favorites because of their versatility. You can blend them or add them as ingredients in your desserts or salads.
Keep Protein Toppers in Your Kitchen
You can also incorporate protein toppers as part of your daily intake. Options like peanut powder and peanut butter are not only for adding flavor but also for increasing the protein content in various foods like oatmeal and stews. The extra 5g or more in proteins will improve your daily protein intake and offer extra nutritional value.
Consider a Protein Powder
Using protein powders is one way for you, as an athlete, to increase your protein intake. Adding it to your smoothies every day will provide a healthy dose of proteins in addition to your meals, and the best part is that you can even add it to your dishes like soups and salads.
Eat Carbs with Protein
Carbohydrates are also a must for your meals to provide the fuel you need for maximum endurance. However, instead of the basic options like white bread and pasta, consider including carbs with a high protein content like quinoa and beans. These are unlike conventional carbs because they feature higher levels of proteins.
Choose Greek Yogurt and Cottage Cheese
Are you a huge fan of yogurt or cheese? Options like Greek yogurt and cottage cheese are ideal because they usually contain higher levels of protein than other options. You would rather go for alternatives that feature more proteins and fewer carbs, which are also healthier for your blood sugar.
Conclusion
Once you know how much protein you need daily as a runner, you are a step closer to achieving that every day. The next step is using the right strategies so that daily protein consumption becomes effortless. When you spread out your daily intake through all the meals, focus on the foods with the highest protein content, and maximize that by snacking on protein-rich treats and using powders and toppers, you will be on your way to increasing your daily protein intake for maximum endurance.