Marathon Training 101: The Truth About Protein

Marathon Training 101: The Truth About Protein

Protein remains one of the most controversial topics about sports nutrition. Amounts of protein, sources and timing of consumption have all been argued, but we can all agree on one thing: the amount of protein actually needed by those in training is actually less than you'd think!

The general recommendation for daily protein intake is about .8-1g of protein per kg of body weight, which is adequate to meet the needs of most people, even those who are active. As you begin to train for a marathon, or other intense sports event, this requirement increases.

One of the most recent studies suggests endurance athletes should aim for 1.2-1.6g of protein per kg of body weight. As an athlete, you have a window of about 20-30 minutes to refuel with healthy sources of protein and carbohydrates after a rigorous workout. You want to aim for a 3:1 or 4:1 ratio of carbohydrates to protein.

Fueling up after long runs with a NutriBlast is a great way to get aid your body in recovery and replenish nutrient stores. Your body will continue to use protein, but evidence shows that the window for eating protein may be closer to 24 hours after a workout. For now, we encourage consuming about 15g of protein 20-30 minutes after a workout.

Remember: this is not your meal, just a post-workout recovery snack. Eating a balanced meal after a workout is an important phase of recovery and muscle building that you should still aim for!

Want a good post-workout recovery Blast? Try our Almond Delight!

Registered Dietitian, Certified Specialist in Sports Dietetics

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