#Protein elements full#
#Protein elements code#

#Protein elements full#

Calorie for calorie, animal-based foods contain a full spectrum of amino acids and the highest amounts of protein. The most energy-efficient sources of protein include lean meats, low-fat dairy and eggs. Plus, filling each meal with whole foods affords your body not just protein, but a wealth of vitamins, minerals and antioxidants that further aid exercise recovery, help reduce injury risk and support stronger running performances. Spacing protein throughout the day keeps your body stocked with an ample pool of amino acids, the building blocks of both protein and your body's cellular structure. Regularly eating whole foods is the foundation of a healthy protein strategy, according to Ludlow.

#Protein elements code#

Enter your zip code to find a list of registered dietitians in your area. To determine your exact protein needs, a registered dietitian can help, Ludlow said, adding that the Academy of Nutrition and Dietetics has a searchable database of nutrition experts. 'The more energy you burn off in exercise, the more protein you need to ensure that your body doesn't break down your muscles to fuel your workouts,' Ludlow said. But those running more than a few hours a week - which includes most endurance runners and marathoners - likely need to consume closer to their body weight in grams of protein. Short-distance runners can likely get by with eating half their weight in grams of protein per day. For a runner weighing about 150 pounds, that's 75 to 135 grams of protein a day. 9 grams of protein per pound of body weight each day. Ludlow recommends runners consume between 0.5 to. While the Recommended Dietary Allowance for protein is 0.36 grams per pound of body weight, research shows that's too low for many adults - especially athletes. 'Rather than label someone a 'strength' or an 'endurance' athlete, we now realize that protein needs between athletes vary largely based on intensity and time spent training.'

'Runners definitely need to consider their protein needs, and we've learned a lot over the last few years,' said Ashley Ludlow, MS, RD, a member of Abbott's nutrition sales team as well as a Road Runners Club of America certified running coach, and triathlete and marathoner. But endurance runners, not so much.Īs it turns out though, protein is just as important for distance runners as it is for weightlifters - aiding in tissue repair, exercise recovery, injury prevention, immune function and the production of oxygen-carrying red blood cells. Strength athletes have long hailed the benefits of protein.