How Important Is Protein For A Marathon Runner?

30 01 2009

In the world of sports nutrition, protein is usually more closely associated with body building than marathon nutrition but its importance to endurance runners is certainly no less significant. The fact that the word protein means, “of primary importance,” clearly indicates just how important it is.
The intake of sufficient amounts of protein is important not only as an auxiliary fuel source to be used along side fat and carbohydrate but also to help rebuild muscle fibers after training runs to aid the adaption process.

Amino Acids – the building blocks

Proteins are made up of long chains of amino acids. Their specific structure and order determines what kind of protein they are. There are a total of around twenty two amino acids, some of which can be made by the body when necessary, known as non essential amino acids but others know as essential amino acids must be consumed through the diet.
If essential amino acids are left out of the diet, ill health can set in and running performance can be severely impaired. By eating a well balanced carnivorous diet, the chances of becoming deficient in the essential amino acids are unlikely as all meat products contain sufficient amounts. Such types of food are known as complete proteins. Other types of complete protein from non animal products include quinoa and soya.
Incomplete Proteins are all other types of food that do not contain all of the essential amino acids. These include vegetable, fruit and grain products. As a result, vegetarian runners should pay particularly close attention to their diet so that they are not deficient in certain amino acids. A well balanced vegetarian diet, with a wide variety of food products should ensure adequate amounts of all the essential amino acids.

Before protein can be used by the body to carry out everyday physiological functions and regenerate muscle tissue, it must first be broken down by enzymes known as peptides into individual amino acids. The absence of just one amino acid can have a major impact on running performance leaving you feeling fatigued and lack luster. As a result, it is essential that you make sure your protein intake is not only sufficient but of good quality.

Good bricks build a good body

You’d be forgiven for believing that from the moment you are born, the genes that make you who you are remain unchanged, and, irrespective of what you eat they cannot be altered. To a degree this may be so but you’d be well positioned to realize that genes are a product of protein and are replaced regularly. Your blood, enzymes and even the structure of your genes are made by the protein you have eaten in your diet over the past six months. If the sources of protein in your diet have been of poor quality, you will have built a poor quality body which is not going to find it easy to endure a long distance running event. Your muscles and tendons could potentially cause you problems if they have been made from a poor source of protein.
To ensure you are providing your body with the best quality “building blocks,” try to make sure that the protein in your diet is of high quality rather than cheap processed meats you will find in products such as microwave meals and fast food restaurants. Lean cuts of meat from good sources and organic meats may be more expensive but the quality of your health will be far superior.

How Much Protein?

There are many theories on the optimum amount of protein a runner needs to consume if they are to meet the body’s demands. Although there is a large middle ground, too little protein will hinder adequate recovery of the working muscles and if the body takes in more protein than it can utilize, it is broken down into waste products by the liver.
Whichever book you read on the subject about protein requirements for endurance runners, you can be sure that you will find a range of suggestions but if you aim to consume somewhere in the region of 1.7g of protein per kilogram of bodyweight, you will not go far wrong.




One response

22 06 2009

Can I put this article to my site?
Thanks for the information

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: