The Importance of Protein for Marathon Training
As a holistic nutritionist, I understand the intricate dance between nutrition and optimal athletic performance. In these times of excessive and confusing information, one thing most sources can agree on, is protein! This is the one macronutrient that has stood at the forefront of all the nutrition claims as beneficial for all. Yet, one of the most common mistakes I see my clients making, is not consuming enough protein. For runners gearing up for the challenge of a half or full marathon, the importance of a well-balanced diet cannot be overstated. Among the essential nutrients, protein takes centre stage in supporting muscle repair, recovery, and overall endurance. It is also key player in our immune system, hormones, sleep, enzymes and digestion.
In this blog post, we'll dive deep into the significance of protein for marathon training and explore ways to integrate this vital nutrient into your diet effectively. I’ve also created my new free guide with 21 high protein recipes to fuel your training.
Why do runners need protein?
The simple answer is that protein is important for muscle growth and repair. Proteins are composed of amino acids, the building blocks of muscle tissue. Consuming enough protein ensures that your body has the necessary amino acids to facilitate muscle recovery, reducing the risk of injury and enhancing overall performance.
When it comes to marathon training, the repetitive impact of long-distance running can cause micro-tears in muscle fibres. I know this sounds terrifying, but this is a normal part of the training process and what essentially results in us getting stronger. However, adequate protein intake plays a crucial role in repairing and rebuilding these muscles. So when you are not eating enough and/or at the right times, you’re selling yourself short on your recovery and ability to get back out there to do your next workout.
What is protein?
Protein is made up of 20 different building blocks, called amino acids. Of these 20, our bodies can make 11 of them, which we call nonessential amino acids. The other nine, known as essential amino acids, can’t be made by our bodies, and we can only get them from food. We often hear of these nine because they are found in our supplements, or foods that are referred to as complete or incomplete proteins (incomplete meaning they don’t have all 20 amino acids). The great news is that we easily get all 20 when we combine foods that naturally go together, like rice and beans, or peanut butter sandwiches. Why these individual building blocks are important, is that they all play roles in supporting the systems of our body, from muscle repair, hormone creation and immune function.
How much protein for runners?
Runners should be aiming to have between 30-35% of their daily calories in protein. At minimum, endurance runners should be aiming for a minimum of 1.2g to 2g for protein per 1kg of body weight. This means that for someone weighing 70kg (154lbs) should be aiming for 72g-120g of protein per day and on the higher end during intense training periods. Now when you look at the list above, you might notice that you’d need to eat a number of these sources to ensure you are able to meet the minimum, which is where I see a lot of my clients falling short.
Individual protein needs will vary based on factors such as your age, gender, training intensity, and body composition. As you increase your training volume or intensity of workouts, you will likely lean towards the higher end of the recommended range.
Note that it is best to distribute your protein intake throughout the day, rather than consuming it all at once. I recommend aiming for at least 15g of protein at each meal to better benefit muscle protein synthesis. This includes having a source of protein with each meal and at snack time.
Sustained energy for running
Protein is not just about muscle repair; it also contributes to sustaining energy levels during prolonged physical activity, like training for a marathon. While carbohydrates are the primary energy source for runners, incorporating protein into your pre-run and post-run meals can help stabilize blood sugar levels and provide a sustained release of energy. This can be particularly beneficial during those long training sessions, preventing energy crashes and supporting endurance.
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Include 21 recipes filled with High Protein Meals for Runners
Immune system support
Marathon training places considerable stress on the body, and a strong immune system is essential to ward off illness and maintain consistent training. Protein plays a vital role in immune function by supporting the production of antibodies and immune cells. It also is vital in proper sleep because that’s when our body gets to work on repairing our muscles.
Hydration and protein utilization
Remember that proper hydration is essential for protein utilization and overall athletic performance. Water helps transport nutrients, including amino acids, to cells and aids in the recovery process. Ensuring that you are staying well-hydrated throughout your training, especially when increasing protein intake, will help your recovery and muscle repair. This also helps mitigate those sore muscles after intense workouts.
Protein timing matters for recovery
The timing of protein consumption is as important as the quantity. Prioritizing a balanced diet containing protein, carbohydrates, and healthy fats as part of your regular run training will ensure you have sustained energy and that you’re getting the nutrients you need to ensure you get the essential nutrients that your body can’t generate on it’s own.
Post-run is the most crucial time to focus on replenishing glycogen stores by consuming carbohydrates and initiating muscle recovery with a protein-rich meal or snack within the first 30 minutes to an hour after finishing your run. We call this the Recovery Window because our bodies are most primed to take in the nutrients from our food and put them to use where they are most needed.
Tips to get good sources of protein for runners
Opt for high-quality protein sources to maximize the benefits for marathon training.
Include a variety of lean meats, such as chicken, turkey, and fish, along with plant-based options like beans, lentils, quinoa, and tofu.
Aim for a high variety of proteins to ensure a diverse range of amino acids, supporting overall health and performance.
It’s also important to ensure that you are eating enough protein and knowing how much you should have eat each meal.
Simple tips to get more protein to fuel your training and recovery:
Front load your protein. Choose high protein for breakfast. Most people opt for cereal or oats for breakfast, and by replacing that with eggs or adding a couple of eggs, you meet that 15g requirement easily
Choose greek yogurt. Greek yogurt has the highest amount of protein per serving. Not only is it the creamiest and richest, the beneficial probiotics are a blessing to your gut health. It’s also versatile enough to eat either sweet (with berries and honey) or savoury (in dressings or tzatziki).
Buy a high quality protein powder. While I’m generally a proponent of eating whole foods, protein powder is the simplest and fastest way to boost your intake in smoothies, baked goods or oats. Look at the ingredient list carefully and ensure that one serving has a minimum of 20g of protein.
Consider eating more diverse whole grains. Grains like quinoa, amaranth, farro, buckwheat and millet, have much higher proteins than regular wheat and oats.
Mix up the plant-based proteins. Beans, legumes, nuts and seeds are all fabulous sources of proteins and healthy fast that are easy to add to meals, take on the go as snacks and can change the flavour and texture of meals depending on the cooking methods.
Conclusion:
In the journey towards marathon success, paying attention to your nutritional needs is paramount. Protein, with its role in muscle repair, sustained energy, and immune support, stands out as a vital component for runners. By incorporating high-quality protein sources into a well-balanced diet, and timing your intake strategically, you can optimize your training efforts and enhance your chances of crossing the finish line with
