Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you today? I wish everything were all right!
Everything's fine with me!
I'm still on ‘holiday’, enjoying my family, working, and training.
I suffered a LOT during my last runs because of the heat and the low humidity (below 30%). I found it very difficult to breathe... it felt like I was running in the desert.
Even though I lowered my pace WELL, my heart rate went up to 198 per minute.
As well as lowering my pace, I made sure I kept hydrated and took electrolytes after training. This has helped me a lot.
A long time ago (in one of the first emails), I talked about proteins during recovery. But today I'm going to take a broader look at this subject.
Runners need more protein than the general population to sustain high-intensity training, as well as support muscle recovery.
The specific amount to you depends on a few factors, such as your training, age, body composition, sport of choice, and your goals.
Since my newsletter is more focused on runners and endurance athletes in general, I'll use the specific guidelines for this type of athlete.
PROTEIN SUPPORT
Daily Protein Requirements for Endurance Athletes
1.2-2.0g/kg of body weight.
Client example:
Endurance athlete
90kg male wanting to lose body fat.*
The protein intake may be in the higher range at 2.0g of protein/kg of body weight, which is:
90kg x 2.0g protein = 180g protein/day
*Protein intake should be paired with an overall calorie deficit.
The most important factor with protein is to get enough across the day!
Distribute into 4-6 meals per day to help reach your protein requirements, increase satiety and maximize muscle protein synthesis.
About Leucine
Leucine is an essential amino acid known to play a critical role in stimulating muscle protein synthesis.
Recent research suggests that having 0.3g of protein/kg of body weight containing a high-quality protein source has sufficient leucine for muscle protein synthesis.
High-quality protein sources:
Protein powder
Lean meat: chicken, fish, turkey, beef, pork loin
Yogurt
Eggs
Tofu
Lentils
Black beans
Milk
Cottage cheese
Let's go back to the endurance athlete example who has a recommendation of 180g of protein/kg of body weight.
180g / 5 meals a day (breakfast, lunch, snack, dinner, supper) = ~36g of protein per meal
Meal Examples
Remember that it’s important to recognize that the body’s ability to use protein as an energy source during activity is limited, whereas carbs serve as the body’s primary source of fuel!
Track of the week 🎧️
This week's Track of the Week is a mix of indie pop and electronic music. Exciting from start to finish. Perfect to give you a boost on lazy days!
I've chosen the track Good Grief - MK Remix by Bastille, MK
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso