Protein contributes to the growth and maintenance of muscle mass and is often a theme when the topic of running is brought to the table.
When you run, your muscles are subject to significant stress, which results in minor muscle damage. It may sound worrying, but it is actually a good thing because it helps improve your fitness and makes you a better runner. Protein helps fix the muscles and leaves them bigger and stronger, so you are ready for your next run.
Protein before running
Eating protein before running can help prepare your muscles for the physically demanding task ahead, getting them ready to both endure the workout and grow in response.
When it comes to choosing high-protein foods before running, the options are plentiful. Some people enjoy a protein bar or a protein shake, while others prefer eating a bit of fruit, such as banana or avocado as an easy snack before the run.
If you are interested, you can look at our overview of protein in fruits and the top 15 high-protein vegetables to get inspiration for some high-protein snacks to enjoy before running.
Protein after running
Consuming protein after running is just as beneficial, and this practice primarily aids in the maintenance of muscle mass. Following a run, your muscles have been stressed, and micro-tears have likely occurred in the muscle fibres.
If you want a profound meal with protein after a run, opt for high-protein meat or fish such as beef, pork, tuna, or salmon. You can also enjoy your preferred cut of chicken – see the protein content in chicken here. You can also start with a quick and easy snack and get protein from, for example, milk, skyr or cottage cheese.
Questions about protein and running
Below we have answered some frequently asked questions about protein and running, so keep reading if you want to know more.
Should runners take protein?
It is generally recommended to consume a certain amount of protein, and this also applies to runners. In some cases, there might be a need for extra protein, but the exact amount needed depends on many factors, such as age, gender, weight, and workout intensity. You should always consult an expert if you want to determine your specific needs.
Are protein shakes good for runners?
Protein shakes can be a good option if you are running, especially because they are convenient and easy to bring anywhere. You can enjoy a protein shake before or after your run without any preparation time. You just have to open the bottle and drink. Of course, you can also mix your own protein shake, but this can be done in advance, so you still just have to shake it a bit before it is ready to drink.
Remember that you can also get your protein from other sources, so you can still enjoy a balanced diet even if you do not include protein shakes.
How does protein help runners?
Protein helps runners in several ways. It contributes to the growth and maintenance of muscle mass and helps repair muscle tissue. When you run, your muscles are put under stress and experience micro-damage in the fibre tissue. Protein is like a repair kit for these damages. It helps to fix them, making your muscles stronger over time.
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