Protein is a vital part in the life of a runner, or anyone for that matter. We need protein to repair muscle damage and maintain our immune systems. Protein helps replace red blood cells that carry oxygen to the muscles. The amino acids in protein help grow skin, hair and nails. Protein is a huge help in preventing injury; it helps speed muscle recovery as well as reduces the risk of osteoporosis and stress fractures.
What are our best sources of protein? Clean proteins that are derived from wild (not farm fed) cold-water fish, meats from organic range fed animals and free range eggs. In addition soy and other organically grown beans are clean proteins. As you will read a little later, it is not difficult for vegetarians to combine various sources of proteins to form complete proteins, these are proteins that contain all the essential amino acids.
The body’s demand for protein is high. About 20% of your total body weight is protein. Approximately two thirds of a pound is replaced everyday. You need to supply your body with about 25% of this through your dietary intake.
One of the most frequently asked questions I receive is; How much protein is right for me. The American Dietary Association has given us some pretty solid guidlines to follow. The U.S. Recommended Daily Allowance (RDA) is 0.8 grams of protein per kilo (2.2 pounds) of body weight for the sedentary person. If you are training for an hour a day you can increase these levels up to 1.2 – 1.4 grams per kilo of body weight. The endurance athlete may need between 1.6 and 1.8 grams per day in order to sustain his or her activities.
How can you detect protein deficiency Signs of protein deficiency maybe but are not limited to: slow fingernail growth, irritability, slow workout recovery, chronic fatigue, sugar cravings, poor mental focus, cessation of menstrual periods.
If any of these symptoms do arise, you may want to contact your physician or dietician.
Here’s a little something for the vegetarian. I once worked for a coach that would not take on vegetarian athletes. He believed that a vegetarian diet did not produce enough of the B vitamins and proteins needed to promote muscle growth and repair. He hypothesized that vegetarians involved in a rigorous training program ran the risk of too many injuries.
Although vegetarians must be careful to avoid protein deficiency, combining various plant foods can provide them with the essential amino acids they need. Soybeans, milk and egg whites contain all the essential amino acids. the vegetarian runner needs to place a bigger emphasis on the attention to diet than the non-vegetarian, but they too can run injury free if they do. The World Health Organization suggest vegetarian runners consume approximately 110% of their normal protein needs based on body weight because of reduced protein digestability of plant foods. and their high fiber content. Strict vegetarians need to pay special attention to add B12 and B2 to their diets.
Another great way for the active vegetarian and non-vegetarian to keep their protein intake up is through shakes or protein drinks. Although I prefer whole foods like nuts and seeds, the protein drink can be a useful source of protein and is better than being protein deficient.
One always needs to be careful when buying these products. Try to buy protein mixes low in sugar and carbohydrates and look for the following:
Whey Protein Powder: Look for a product from a good company that you can be sure contains a quality whey formula with ion exchanged; micro filtered and hydrolyzed whey sources. They provide the best absorption and highest level amino acids. Seek out products made from made from cows not treated with bovine growth hormone.
Soy Protein Powder: Again look for a company you recognize. Make sure the product contains a high quality soy protein, saponines and the isoflavins, genstein and daidzen.
Metrogenics Ultra Clear: This organic brown rice based protein is easy to use and hypoallergenic, contains no gluten, corn, yeast, soy, dairy, artificial coloring or flavoring and no animal products. It specifically contains amino acids and nutrients, including L-gluthaione, L-cysteine, N-acetylcysteine, taurine, green tea catechins and it assist the liver’s ability to function. The one drawback is, this product may only be purchased through a medical practitioner.
To sum it up; Complete proteins are those that contain all essential amino acids and are derived from a single source. However, you can create complete proteins by combining various plant sources. Protein contains about 4 -4.5 calories per gram.
Be Healthy, Train Smart, Have Fun
Jeff
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