For many endurance runners, carbohydrates are a primary focus, especially when planning pre-race meals and fueling strategies for long runs. Ensuring adequate carbohydrate intake is crucial to prevent hitting the infamous glycogen-depletion wall during training and races.
While the significance of protein is well-recognized, it often takes a backseat, particularly with the recent emphasis on high-carb fueling. However, emerging research indicates that endurance athletes should consider increasing their protein intake, especially on rest days. A recent review highlighted in Men’s Health suggests that protein requirements may actually be greater on recovery days than on days when workouts are performed.
Recovery Days May Need the Most Protein
The review analyzed over a decade of research on endurance athletes and their protein intake, with a specific focus on the recovery period following intense training sessions. The findings indicate that while a daily intake of approximately 1.8 grams of protein per kilogram of body weight is recommended for most endurance athletes, this requirement can exceed 2.0 g/kg on recovery days.
To illustrate, a 75-kilogram runner would require around 150 grams of protein each day. A single serving of about 20 grams of protein can come from sources such as three eggs, a small chicken breast, a can of tuna, or roughly 1.5 cups of Greek yogurt. For individuals following a low-carb training regimen, protein requirements may be even higher due to the body’s increased reliance on protein for fuel and post-run recovery.
Recovery is a Continuous Process
It’s crucial to remember that recovery doesn’t end immediately after completing a run or even after a good night’s rest. Muscle repair and adaptation processes extend well into the following day, especially after demanding workouts, races, or intensive training phases. Although a long run may conclude on Sunday morning, the focus on recovery nutrition should not cease there.
