Using that standard (1g/lb) advice, for a distance runner 5'11'' 135lb, they would only require 135g protein. Is that enough protein for muscle repair for a hard training athlete?
Another standard is that the calories from protein should equal approximately 20% of total calories. In that case the same 135lb runner consuming 4000kcal per day would need 800kcal from protein which would be 200g of protein.
So, which is more appropriate for a skinny distance runner? 135g or 200g protein?
no idea how much a 'lb' is but I'm 67kg and aim for 100g of protein a day on heavy workout days, and maybe a bit less on recovery days. 200g seems too much and I would say hard to achieve without a large part of your diet being protein powder. 200g for me would be 3g per kg of body weight which is bodybuilder levels of protein.
My understanding is that "rule" is targeted more to towards weightlifters who are trying gain muscle mass and people who are trying to lose body weight without losing muscle mass. Probable not a bad idea for any hard training athlete though. 4000kcal/day seems like a lot, I run/lift 7 days a week and never eat anywhere near that, 2200-2300 feels like plenty to me.
No 135lb runner is burning or consuming anything close to 4000 kcal/day. That is completely absurd. 3000 kcal/day maybe which would put you at 150g protein/day. Much more realistic and honestly even that is probably on the higher end.
No 135lb runner is burning or consuming anything close to 4000 kcal/day. That is completely absurd. 3000 kcal/day maybe which would put you at 150g protein/day. Much more realistic and honestly even that is probably on the higher end.
i don't think this is true. The most i ever run is 50 miles per week, and I can maintain or lose slight weight on 3000 cals plus. 100 mile per week runners must be able to eat more. or maybe this can vary by what your body adapts to, especially at very low weights?
No 135lb runner is burning or consuming anything close to 4000 kcal/day. That is completely absurd. 3000 kcal/day maybe which would put you at 150g protein/day. Much more realistic and honestly even that is probably on the higher end.
In college, running 70 miles per week at 135lb, my kcal intake was closer to 4000 than it was to 3000.
I have heard 1.2 - 2g/kg of bodyweight for endurance athletes as a general range to be in. I am usually within this range, if not over, on a daily basis; not that hard to achieve with a typical (healthy) Western diet.
It should be enough for recovery, but you will need more if you are actively pursuing more lean muscle mass.
From a former 5'11 135 lb college male runner, the g/lb rule was largely arbitrary. We aren't trying to deadlift 600lbs, but our bodies will begin metabolizing muscle and leeching calcium if we aren't careful with fueling and keeping protein high.
I used to track macros and micros, but it got problematic and tedious. Instead, I found that instead of wasting 1500cals on post LR pancakes, I would do a protein shake or a protein bar and make sure I'm immediately replenishing stores before tanking my carbs. You'll get your carbs, don't worry- not a bad idea on workout days or double days to pound some greek yogurt or make a quick protein shake after your primary effort
Listen to your body and don't overthink it! Best of luck this season
From a former 5'11 135 lb college male runner, the g/lb rule was largely arbitrary. We aren't trying to deadlift 600lbs, but our bodies will begin metabolizing muscle and leeching calcium if we aren't careful with fueling and keeping protein high.
I used to track macros and micros, but it got problematic and tedious. Instead, I found that instead of wasting 1500cals on post LR pancakes, I would do a protein shake or a protein bar and make sure I'm immediately replenishing stores before tanking my carbs. You'll get your carbs, don't worry- not a bad idea on workout days or double days to pound some greek yogurt or make a quick protein shake after your primary effort
Listen to your body and don't overthink it! Best of luck this season
tracking macros is very tedious, but after you do it for several months, you should have the knowledge and basic good habits to keep up without keeping track.
I have heard 1.2 - 2g/kg of bodyweight for endurance athletes as a general range to be in. I am usually within this range, if not over, on a daily basis; not that hard to achieve with a typical (healthy) Western diet.
It should be enough for recovery, but you will need more if you are actively pursuing more lean muscle mass.
I always felt that endurance athletes should have an even higher protein intake (relative to our weight) than body builders since our sport is so stressful and catabolic.
That is, a 200lb body builder would need 200g of protein.
Listen to your body and don't overthink it! Best of luck this season
I love to overthink it. Tracking and analyzing is fun to me for some reason.
The reason I want to be so specific with determining protein intake is that protein is always the most expensive part of a diet, and to save money I would like to pinpoint the exact minimum effective dose for optimal athletic performance.
I love to overthink it. Tracking and analyzing is fun to me for some reason.
The reason I want to be so specific with determining protein intake is that protein is always the most expensive part of a diet, and to save money I would like to pinpoint the exact minimum effective dose for optimal athletic performance.
I've read that anything over 30g in one sitting is too much and the excess will not be optimally used by the body. The optimal time to dose with protein is within 30 minutes of a workout and at bedtime so the body has protein on hand to rebuild muscles overnight. I often have a protein drink after my workout and a whey protein milkshake after 7pm.
Current RDA of protein is 0.8 g/kg (0.36g/lb) body weight for sedentary adults
Endurance athletes may ingest protein at a range of 1.0-1.8g/kg [0.46-0.82g/lb]
Strength/Power athletes may ingest protein at a range of 1.4-2.0g [0.64-0.91g/lb]
Athletes currently in a weight-loss period may ingest protein at a range of 1.6-2.4g/kg [0.73-1.15g/lb]
The evidence to support a narrow anabolic window is unsubstantial, and the most current literature on the subject point to a wider window of opportunity
I can almost guarantee up and coming Kenyan and Ethiopian distance runners are not getting anywhere near 200g of protein per day. Likely less than 100g. Seems to be working pretty well for them.
Endurance athletes may ingest protein at a range of 1.0-1.8g/kg [0.46-0.82g/lb]
My issue is with the bodyweight variable. Runners have an abnormally low bodyweight. And that low bodyweight might not be the ideal descriptor variable of how much damage we are doing to our body and how much protein we might need to repair it.
But if the research verifies that equation...oh well, I guess that's it.
Endurance athletes may ingest protein at a range of 1.0-1.8g/kg [0.46-0.82g/lb]
My issue is with the bodyweight variable. Runners have an abnormally low bodyweight. And that low bodyweight might not be the ideal descriptor variable of how much damage we are doing to our body and how much protein we might need to repair it.
But if the research verifies that equation...oh well, I guess that's it.
Age is a factor as well, I know I've seen studies indicating that athletes who are 50+ need to increase their protein intake past those recommended levels to account for the fact that they don't process protein as efficiently as folks in their 20s.
Just wanted to flag that this isn't really true. Very few endurance athletes get 8-10 grams/kg per day.
I have long known this is the target range for endurance athletes, but I have always felt it's an absurd amount of calories to consume, period. I'm usually stuffed if I try to shoot for this range.
Maybe if I was running higher mileage it would make sense.
