Sorry, Russell, red flags go up for me on that article because he's a self described low carber, and frankly, the study data is kind of flawed when the information from diet comes from three sources: 1)Requesting the runners nutritional journals for 3 days pre-race, 2)Getting the runners to remember to the best of their ability what they ate and 3)watching them in a hote post race for 3 days, admitting that even that isn't perfect since they're not really watching them the whole time.
Not that I'm saying he's not low carb, but it's really hard for me to put a lot of faith in the process of calling him that when he could've done the same pre-race carb loading that other runners do while eating low carb when not training.
Scientifically, what I've seen in studies goes against the low carb argument, but if that works for some people, great.
It doesn't for me. If I try cutting carbs, even if I replace with fat, my performance suffers and I'll need a good long nap after a longer run.
Additionally, when you look at the frontrunners in most distance running events, it's kenyans and ethiopians - typically. Their diet tends to be heavier carb than a north american, up to 75% carb. Not that I'm advocating that at all.
I just don't think you need to focus on higher protein and really, like calories and carbs, there is only so much protein our bodies will use before storing the rest as fat - just as it does with carbs.
The main point of my post was that the recommendation for an average athlete is between .5 and .8g per pound of body weight and more than that doesn't hold any gains.
I suppose whether you make up the rest in fat or carbs is up to the individual, but common running wisdom leans toward higher carb.
Fitness Minutes: (55,464)
1,751 7/30/13 2:21 P
GNC has a variety of protein powders including egg white, whey, casein. I find protein powders at drugstores too. You can mix them with milk, soy, almond or rice beverages. For some reason, though they don't have a lot of carbs or sugars, they make me hungrier. I suspect it's because there's a lack of fiber in them. You can mix fruits with these smoothies and blend them in for a carb burst.
I keep hard boiled eggs in the frig as well as Weight Watcher's cheese sticks. And I LOVE Laughing Cow light cheese on celery or a whole wheat English muffin.
Fitness Minutes: (5,830)
3,591 7/30/13 1:51 P
Just to show that carbs are not necessarily as important as protein. You can get the fuel needed from fat also. Timothy Olson won the Western States 100 mile race in 2012 on low carb.
Now on to protein. If you don't like meat, you can use fish, fowl, eggs, cheese, and beans. Getting your protein from pepperoni, and Mcnuggets isn't healthy obviously. 3-4 ozs of fish has around 20 grams of protein, and chicken is around the same. An egg has 6 grams, 2 zs cheddar has 14 grams, and beans you already know about. between these foods, you should be able to get plenty of protein without drinking a nasty protein shake. Food tastes a LOT better.
Fitness Minutes: (23,806)
7/30/13 1:03 P
Protein powders and supplements are only there for convenience. Real food is better, but sometimes there just isn't time to cook a steak and so throwing some powder in a water bottle has to do.
The best way to get more protein is to eat more meat. It's that simple. Other options I like are plain Greek yogurt and cottage cheese. These work great as snacks and breakfasts since they don't require any prep. Eggs are another very quick protein source.
Fitness Minutes: (4,769)
32 7/30/13 12:33 P
Thank you for the answers. I made my tracker public so if you have time to check it out, I would truly appreciate it! Thank you so much!
Also, I am not a big fan of meat so I do not eat it very often. Here and there if it is the pepperoni on my pizza. But when I was craving pizza a ton I went on the food craving chart, and it said I need high protein foods. Thanks again.
I was reading some articles on active yesterday and basically found that most people are getting too much protein. .5-.8g per pound of body weight. More if you exercise more, less if you're more sedentary.
For runners, carbs are as important as protein.
Fitness Minutes: (5,830)
3,591 7/30/13 6:47 A
Do you want to make your tracker public so we can help you better?
Fitness Minutes: (0)
7/30/13 4:34 A
Especially as a runner you need all nutrients and adequate calories for repair. Like others stated most people get adequate protein in their diet and usually when not they may not be getting enough calories. Don't forget grains and vegetables also add to the protein you get. Are your meals and snacks balanced? This helps to ensure you get all your needs in
Fitness Minutes: (97,762)
7/29/13 6:13 P
I run hills several times a week and do HIIT or strength training on the other days, and I don't take protein supplements. I get plenty of protein from eggs, cottage cheese, fish, chicken, and meat. The only thing I try to do is to make sure I eat some protein within an hour after lifting weights, because I want to encourage my muscles to grow, but if I didn't care about that, I wouldn't bother.
In short: really, you don't need to worry about your protein intake unless you seriously eat NO protein at all.
I hate conversations about protein, if you live in the united states you'ld have to try pretty damn hard to not get enough protein but the fact is that meat protein is damn near useless to your body despite what the FDA would like you to believe, there have also been many studies done that showed that consuming to much protein and the way they defined to much was above 20% of your total intake caused certain types of cancers and other illness in humans and mice.
7/29/13 3:06 P
1 cup of cottage cheese has 30 grams of protein. Here are some suggestions for how to prepare it: http://www.sparkpeople.com/resource/slides how.asp?show=89
Using protein powder to reach your protein intake target is kind of like using table sugar to meet your carb intake target. It helps you technically meet a number, but misses the point of why that number exists. It's not really the protein that matters; it's the high-protein foods. When you eat chicken or tofu or milk, you're getting tons of vitamins, minerals, and minor nutrients that you probably never think about and whose names you might not even recognize. When they turn soy or milk into powder, they strip all those things out. Most brands then artificially replace a few of the vitamins, but not everything, and definitely not those things whose names we don't know.
Someone mentioned the figure of half a gram of protein for every pound you weigh. That's actually the minimum recommendation for body builders. If you're not running marathons or trying to get into figure/body competition, you definitely don't need any more than that and can probably get away with a bit less. If you're not really close to half a gram per pound, then you're probably getting a bit more carbs or fat than you really need, so you might want to look for ways to adjust your diet to get in a bit more protein out of the same general types of food, rather than just adding powder. If you eat bread, pasta, cereal, etc, look for brands that are higher in protein, and/or change the proportions. Make your sandwich with ultra-thin bread and more tuna, chicken, hummus, or whatever protein you're using. Stir half a cup of cereal into half a cup of Greek yogurt instead of eating a whole cup of cereal with milk. Scramble one whole egg with two extra whites instead of scrambling two whole ones. Toss some canned beans or frozen peas into your salad in place of croutons. Etc.
Vegetables are better than vitamin pills, and milk is better than whey powder. Try very hard to meet your target with real food, and if you can't, first assess whether the target is necessary before you start using powder to meet it.
One last detail; if you do decide to use a protein powder, be sure you get one that is sold as a food, not a supplement. The nutrition and ingredients label should say "Nutrition information." If it says "supplement information," it doesn't have to be true. There are no truth-in-labeling laws or required inspections, etc for supplements. Some actually do contain what they say, but many others don't, and they don't have to.
Why do you think you're not getting enough protein? How much protein are you getting right now? And what are you eating? If you make your tracker public (even temporarily) we can probably give you specific ideas for where to fit in more protein (if you really aren't getting enough). On average I get around 90-100 grams a day, and that's even on days where I don't eat any meat.
How much protein are you getting in now? My dr. told me to get in at least half your body weight in protein per day. Grams that is. I don't use protein drinks as a meal replacement. I use them as a snack or a replenishment after a workout. The one I found that I really like and tastes good and is affordable is Body Fortress. I get it at Walmart. It's a soy based protein powder. 1 scoop has 26g of protein in it. It's low carb, lower sugar and the vanilla is really good. I didn't like the chocolate, but the strawberry is good as well. It runs about $15.96 for a big jug and if you use it once-twice a day it will last you about a month.
Also snack on some protein as well. Almonds, tree nuts, low fat cheese, greek yogurt. Add these to a piece of fruit or veggie for a snack and it will help as well.
Fitness Minutes: (4,769)
32 7/29/13 11:16 A
I'm a runner, running on average around 4 miles a day and it is usually hills. I am afraid that I am not taking in enough protein to replenish my muscles and I am constantly reading about how important it is. With all the products out there and protein powders that exist to purchase, I get so overwhelmed. Where can I buy these protein powders and how do I know which one is right for me? Thanks!
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