Runners primary fuel are carbohydrates, but that does not mean protein is not important either. Most runners need between 50% of their daily calories from carbs, 30% from healthy fats and 20% from protein. Which if you are consuming 1800 calories a day, breaks down to 900 calories from carbs (225 grams), 540 calories from fats (60 grams) and 360 calories from protein (90 grams).
Protein alone does not build muscle or give your muscles greater strength, that comes from overloading the muscle fibers so that you promote hypertrophy (or growth of the muscles). Most people in the civilized world don't need to worry too much about meeting their protein needs. Allow time for your muscles to adapt and you will find out over time that running will get easier.
Fitness Minutes: (49,714) Posts: 1,625 9/6/12 10:55 A
Tia - You are on the right path to try to get a handle on your nutritional needs and I'm sure others more attuned to that aspect of training will chime in with some great advice. Also, be sure that you are getting adequate sleep. I know exactly the feeling you describe and I find that when I get it, often times it is during periods of less than enough sleep. Obviously I don't know your situation, but I see you have a 2 year old and that can certainly "modify" one's sleeping pattern!
The block of granite which was an obstacle in the path of the weak becomes a steppingstone in the path of the strong. - Thomas Carlyle
I'm training for my first half marathon and could use some advice about protein. I'm three weeks in to a 10 week training, but have been running since May 2012 (and was a runner before having kids in 2004, 2006, and 2010).
Today I did a 3 mile run on very hilly terrain, pushing a jogger with my 32 lb toddler. I almost always run with the jogger, and I do regular running over hills.
My question is that my muscles felt like they weren't quite up for the exertion. Before I ran, I ate 3/4 C. steel cut oats with some milk, and drank some water. During the run, it dawned on me that perhaps I'm not eating enough protein. I had 2 eggs and some strawberries when I got home, as well as hydrated, and am feeling better.
I'm not a big meat fan, although I usually have 4 oz chicken or fish with dinner, and I do love eggs. How much protein should someone training for a half marathon be eating? At the upper end of the SparkPeople recommended portion? Is there something else I am missing here? I really feel like that 3 mile run should have been a lot easier than it was, so I want to figure out what I can do to maximize my training without increasing injury-risk or over doing it.
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