Training for a race? Here’s how much protein you need

If you’re training for your next race or marathon, you need the right nutrition to fuel your body. In particular, protein should be a priority as you plan your daily diet needs.

There’s a lot of information out there on how much protein you should eat each day, but how much should you be aiming for? Let’s get the facts.

The importance of protein while exercising

Eating a well-balanced diet is key in everyday life, especially when you’re an active runner or training for a marathon. Protein consumption helps with the maintenance and recovery of your muscles  and connective tissues. And this lets you maximize your performance during exercise.

Protein also has several other benefits; it supports your immune system, helps you feel full throughout the day and contributes to hormonal health . If you’re not eating enough protein and lead an active lifestyle, you can experience:

• Muscle loss
• Feelings of fatigue and weakness
• Slower healing times
• Swelling in your feet and legs, known as Edema

How much protein should runners eat?

If you’re running regularly and training for a race, eating the right amount of protein is key to your preparation.

Sports nutrition experts recommend a protein intake of 1.2 to 1.4 grams per kilogram of body weight daily for endurance athletes. It’s important to remember that this varies depending on your body mass. Here’s what that looks like at two example weights:

• If you weigh 130 pounds, that equals about 59 kilograms. Multiply 59 by 1.2 or 1.4, and this translates to about 71 to 83 grams of protein.
• If you weigh 190 pounds, that equals about 86 kilograms. Multiply 86 by 1.2 or 1.4, and your recommended daily protein would be approximately 104 to 121 grams.

If you are trying to “lean out”, your suggested protein intake should be 1.4g per kg or higher (the highest being 2g per kg), which will aid in preserving your muscle tissue. However, it is important to note that you should not be trying to lean out before a race because it can affect performance, increase your risk for injury and impact your overall health. Reserve this for off-season or off-race times.

Plan your meals with protein in mind

As you plan your meals, aim to spread your protein intake throughout the day. Research shows that protein timing throughout the day is more important than focusing only on protein intake after your workout. The optimal approach is to aim for .25-.3g of protein per meal or snack. If you weigh 130lbs (59kg) this would be 15 to 18g per meal or snack. Focusing on high-quality protein sources, especially post-workout, can also help gain muscle mass.

Research shows that whey protein (dairy) is king when it comes to gaining lean mass, but soy protein is a close second. If you can include whey and soy into your daily diet along with other high-quality protein sources, it can help maximize your lean mass gains.

While training, many people take supplements to support their protein goals, but it’s important to note these have not been shown to be more effective than eating whole-food protein sources.

High-quality protein foods include:

• Meats such as chicken, beef, turkey and pork
• Fish and seafood
• Dairy
• Legumes, which includes foods like lentils, peas, and chickpeas
• Eggs
• Plant-based foods, such as tofu or meat alternatives

Making protein a part of your nutrition plan

Whether you’re new to running or you’ve been racing for years, when it comes to diet, your total daily protein intake should be considered . Aim to meet your protein goals on both training and non-training days, as rest days are very important in your body’s recovery from exercise.

With the right amount of protein in your diet, you’ll support your running performance and keep your body working at its best. Remember that alongside protein, carbohydrate intake is key to enhancing your training and race day performance. Higher protein intake is suitable for most people. If you suffer from a kidney disorder or disease, make sure to talk with your doctor before upping your protein intake.

Need nutrition care that will keep up with your pace? Find a dietitian who will partner with you at every step.