How many grams of protien should a runner consumer per day?
I'm currently training 40-50 miles per week, most of it pretty hard and varied.
How many grams of protien should a runner consumer per day?
I'm currently training 40-50 miles per week, most of it pretty hard and varied.
Male or Female?
male
Sorry, I cant help you there
It does not matter how much protien you consume. Unless protien, whatever that is, is somehow harmful to your health.
once in the morning and once in the pm. if you are training for a half mary, half a pill in the morning and half in the pm
For a serious strengh-based athlete, the rule of thumb is one gram per pound of body weight per day.
sdfsda wrote:
For a serious strengh-based athlete, the rule of thumb is one gram per pound of body weight per day.
Yeah, for the serious strengh-based athlete with no kidneys.
Normally you just need to take in 1000 grams of protein per day. However, if you really want to cram on some muscle, I suggest trying the Dirty Thirty regime.
THE DIRTY THIRTY
30 grams of protein every 30 minutes for 30 days
- Running Farts
Studies have never shown high protein consumption leads to kidney problems, UNLESS you already have kidney problems. So, if you have a family history of kidney stones I'd be careful. Protein overconsumption leading to kidney problems is a myth.
The RDA is too low and is meant only as a bare minimum. I've seen studies that even show high level distance runners need more protein that weight lifters. A distance runner's protein needs are high due to the amount of muscle breakdown that occurs.
I'd suggest at least 1g/lb bw....as would every successful strength coach on the planet. Most runners tend to eat far too little fat, too little protein and too much carbs. Eat the carbs you need for your activity level.
Alan
I know lots on here mock your protein numbers, but seriously, do you think the typical world-class East African gets as much protein as you advocate? I doubt it.
Are you East African?
Were you and your parents and parents parents born in Africa?
Everyone always assumes they are the exception., that they are some genetic freak.
My goal is not to mimic success, it is to create it.
People mock out of ignorance.
It's easy to put down something you have no clue about.
Eat more protein, more fat, eat carbs only before and after your workout. Report back to me in a month.
Alan
So eat carbs only before and after working out, but not during? THAT'S what I was doing wrong. I kept trying to eat a spaghetti plate every mile...
We're all East African if you go back far enough, but no none of my immediate ancestors are East African. Last I checked the best way to create success IS to mimic it. I'm not mocking you and I applaud your willingness to try different things, but I feel like crap if I consume too much protein.
Runningart2004 wrote:
Are you East African?
Were you and your parents and parents parents born in Africa?
Everyone always assumes they are the exception., that they are some genetic freak.
My goal is not to mimic success, it is to create it.
People mock out of ignorance.
It's easy to put down something you have no clue about.
Eat more protein, more fat, eat carbs only before and after your workout. Report back to me in a month.
Alan
although runningart made some good points he missed the part that it takes a muscle 20 hours to get back to normal glycogen levels. its in every ex phys text book. the numbers he gave about grams per lb are a tad high but not to the point that it would harm your training. i would say thats a high end and a gram per kilo of body weight is the low end. these numbers i give you are from text books... not just one study but from multiple studies. dont go by peoples opinions, go by educated peoples knowledge. and yes most runners dont eat enough of either fat or protein... way to high on carbs. my only point is saying that there should be a tad more carb intake during the day than he suggested.
Just more stuff for people to mock me about...
Success through experience comes first. That success is then tested a few dozen (or hundreds) of times. That success is then FINALLY reported in academic textbooks. I wonder if Lydiard read a few dozen peer reviewed journals first or did he actually do the training and found out what worked?
View nutrient intake as a continuum. If protein is high then carbs must be low. Why? Excess protein can be turned into glucose and then either stored as glycogen or stored as fat. If carbs AND protein are high then excess protein will easily be stored as fat. Why eat fewer carbs? Insulin. Consuming mass quantities of carbs all day long produces large spikes in insulin. Insulin causes your body to store fat more readily. Consume what you need when you need it, in the morning and pre and post workout...these are the times when ingested carbs and the insulin spike is actually needed to the carbs can be either stored or used. If fat is high carbs have to be low. Why? Excess carbs can easily be stored as fat and this process is much easier when excess carbs AND fat are ingested...this is why America is obese. Why keep your fat relatively high (at least 30%)? Proper hormone function and fat loss. Yes, diets relatively high in fat have been shown to actually reduce body fat. Our ancestors ate a diet relatively high in fat and protein and relatively low in carbs compared to todays engineered nutrition habits.
Alan
Alan, you are an extremely valued member here at this community and I'm grateful for your posts, however...
I don't know much about the ancient peoples...but if their diet was mostly high fat, high protein and low carb...I would say that it's pretty similar to today's diet habits of most people. Most people don't realize that fat is GOOD for you. Fat is a great energy source! Actually, it provides more than twice the energy you get from carbs or protein. But you can't run fast with a lot of body fat, so you have to find a balance.
Like I said on the other post Alan, it is generally a rule that endurance athletes take in about 1.4-2.0 grams of protein per kilogram of body weight per day. Anything more than 2.0 g/kg and the body stores it or excretes it. What sucks about protein is that it isn't stored as an energy source (unless it is converted to fat-which is tough to metabolize anyway) and protein isn't metabolized for a fuel source during running unless we are depleted of carbs AND fats. Also, the body can only utilize about 30 g of protein in one meal. Just a thing about the body that can't use more than that.
As for protein being converted to glucose...I've never heard that one before. I can look it up, or maybe you can provide some research articles to enlighten me.
I agree with a lot of the things you say, but some of them I don't (as many learned people would say to each other--because in reality...no one has all the right answers!)
I value your knowledge and am not trying to argue at all, but its important for us to toss ideas around and for people to read them and learn for themselves instead of just bashing you or whatever.
I only argue with people who want to argue, those who just spew nonsense. I really appreciate it when someone actually comes on here and wants to have a dicussion instead of just dismissing everything I say.
Thank you.
Actually I think our recommendations are pretty similar. 2.0g/kg would be .9g/lb and I've recommended 1g/lb...if carbs are still kept moderate. It's when you drop carbs to a relatively low level (say, under 1g/lb) is when over 1g/lb becomes necessary. Of course the question then becomes should an athlete drop under 1g/lb carbs? For a short time to initiate a change over to a preferred fat burning state? I think so. Low carb with a high carb up every 4-6 days will do wonders for most athletes.
About protein to glucose...gluconeogenesis. The body will get its glucose if it needs it. Glucose from lacate and amino acids.
http://www.faqs.org/nutrition/Met-Obe/Metabolism.html
"Digestion breaks protein down to amino acids. If amino acids are in excess of the body's biological requirements, they are metabolized to glycogen or fat and subsequently used for energy metabolism. If amino acids are to be used for energy their carbon skeletons are converted to acetyl CoA, which enters the Krebs cycle for oxidation, producing ATP. The final products of protein catabolism include carbon dioxide, water, ATP, urea, and ammonia."
This is why I recommend relatively high doses of BCAAs pre/during/post workout. Hydrolyzed Whey is also good for this purpose. In fact, if you're embarking on a high protein/low carb diet I'd suggest proteins that are of very high BV. That way you are absorbing more of the protein: Eggs, Whey have a BV of 100. Chicken/Turkey/Pork has a BV of 79. So a low carb/high protein diet should be high in those meats.
Here's an excellent list of answers and references for common concerns:
www.apec-s.com/Low%20Carb%20Redux.pdf
Alan
This question is directed to Alan, but other people can give it a shot if they want to!
I find that my build is too bulky for a distance runner. Do I still embark on a high protein, low carb diet? My build resembles that of Prefontaine and I would like if it resembled more of someone like Tegenkamp. I mean getting rid of the excess muscle mass could help cut down timings.
Ps. I do pullups daily as part of my regime. And its not something I want to cut out from my training.
What are your PRs? Pre was pretty good. Teg is 6'1", 145lbs. That's rail thin. You don't get that thin unless you are genetically geared so. That's what makes elite the elite.
Worry about cutting fat, not muscle.
Muscle won't built itself without a stimulus to do so (weight lifting...including pullups). So you can go high protein all you want. Plus, if your running training is of high enough load you won't have enough protein left over to do any sort of muscle building. But, pullups are one of the best exercises, if not the best, for upper body strength and mass. If you're that worried about size, then stop doing pullups.
Do the muscles move the legs forward or is it the heart/lungs? It's the muscles.
I tried in vain to lose muscle and just got tired. I've put in 100-120 miles a week, would only eat protein every other day and was still 140-45lbs on a 5'5.5" frame...still ran 15:43 road 5k, 1:09:40 half and 2:32 marathon...ahead of many a skinnier runner.
Alan