Protein is one of the most overlooked parts of a runner's diet. The benefits of protein include: 1) Helping in the repair of muscles and tendons after a hard race or workout, 2) Assisting the immune system by making antibodies to ward off infection, and, 3) Providing the body with a small source of energy. Here are a few pointers about protein.
How Much Protein Do I Need?
According to the RDA (Recommended Daily Allowence, which is put together by the government) the average person should consume 0.4 grams per pound of body weight. For the 135 pound high school runner that would be about 54 grams a day. However, many other nutritionists believe that that number only applies to sedentary people. Most say that runners need to consume between 0.5-0.75 grams of protein per pound of body weight. Applied to our 135 pound example, that would be around 67 - 101 grams of protein. To put this in simple terms, if you are a high school runner you should be eating more protein.
Amino Acids
When scientists break down protein, they see that it is made up of amino acids. Amino acids are the building blocks of the human body. Protein supplies us with 20 different types of amino acids. These 20 types are catorgorized into two groups, which include 11 nonesential and 9 essential amino acids. The nonessential variety simply means that the body can produce these acids on its own. The essential acids, however, can not be produced by the body and have to be obtained from the food we eat. These amino acids are what makes protein such an important and essential part of our diet.
Where To Find Protein
Protein is found primarly in meats, fish, poultry, eggs, and milk. While it is true that many of these sources are high in fat, it would be a huge mistake not to eat them. The secret is to eat a well balanced diet. Go ahead and eat that hamburger, but don't eat 5 of them.
Protein Supplements
The simple answer about protein supplements for runners is that you probably don't need them. As long as you focus on including adequate protein in your diet from meat, eggs, etc., you likely don't have to buy expensive supplements. In fact, if you go overboard, and down a bunch of protein shakes the extra protein that your body doesn't need may be stored as fat. In other words, just eat a balanced diet and you'll be fine!
Creatine
Although I don't hold myself out to be a nutritionist, from my understanding, Creatine is an amino acid which supplies energy for short bursts of muscle power. From this definition, it seems clear that Creatine does not do a whole lot to help the long distance runner because "short bursts of muscle power" has little to do with running a 3.1 mile race or longer. So, while it is true that some studies have said that Creatine may help athletes like sprinters or body builders, it doesn't help us much. As I've stated above, as long as you eat your meats, eggs and poultry, you don't have to worry about supplementing your diet with muscle building products from nutritional companies .
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