The significance of protein intake, particularly surrounding your running routine, cannot be overstated. Consuming protein within a window of 30 minutes to two hours after your run plays a crucial role in hastening muscle repair, which in turn boosts your performance in subsequent runs. Moreover, combining protein with carbohydrates in your post-run meal can expedite the replenishment of glycogen stores. 

This combination not only facilitates a quicker recovery but also enhances your energy levels for your next run, allowing you to maintain a high level of performance. On the flip side, incorporating protein before setting out for a run can offer a sustained energy source, safeguard muscle health, and mitigate the extent of muscle damage incurred during the exercise. 

For practical and easy protein options, consider snacks like yogurt or smoothies enriched with protein powder. These choices are not only convenient but also effectively support your body's recovery and performance, whether consumed before or after your runs.

Protein plays a pivotal role in the overall performance and recovery of runners. This macronutrient is essential for several reasons that directly impact a runner's ability to train effectively and improve over time.

Aids Muscle Repair And Recovery

Running, especially long-distance running or high-intensity intervals, puts significant stress on the muscles, causing microtears. Protein is crucial for repairing these microtears. 

Supports Muscle Strength And Growth

Protein consumption contributes to muscle hypertrophy — an increase in muscle mass. For runners, this doesn't necessarily mean bulking up but rather developing lean muscle that's more efficient at using energy, stabilizing the body, and propelling it forward with each stride. 

Enhances Energy Utilization

While carbohydrates are the primary fuel source for runners, during prolonged activities, the body starts to utilize other sources, including protein. Having a sufficient protein intake ensures that the body can efficiently use this macronutrient as a secondary energy source without resorting to breaking down muscle tissue for energy, which can be detrimental to performance and recovery.

Base-Building Phase

In this phase, focus on gradually increasing mileage and endurance. Aim for about 1.2 grams of protein per kilogram of body weight. Include high-quality protein sources such as ALOHA in your meals to support muscle repair and recovery.

Intensive Training Phase

As your training intensity rises, increase your protein intake to about 1.4 to 1.6 grams per kilogram of body weight. Prioritize post-workout meals/snacks rich in protein to aid muscle recovery and growth.

Tapering Phase

Maintain a high protein intake (around 1.6 grams per kilogram of body weight) during tapering. This supports muscle repair and strength leading up to a race. Focus on easily digestible protein sources.

Off-Season

Even during rest, keep your protein intake at about 1.2 grams per kilogram of body weight to sustain muscle health. Use this time to try different protein sources.

• Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in Nutrition, 5(83). https://doi.org/10.3389/fnut.2018.00083
• ‌Hoffman, J. R., & Falvo, M. J. (2004). Protein - Which is Best? Journal of Sports Science & Medicine, 3(3), 118–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/
• ‌Roberson, P. A., Romero, M. A., Mumford, P. W., Osburn, S. C., Haun, C. T., Vann, C. G., Kluess, H. A., & Roberts, M. D. (2018). Protein Supplementation Throughout 10 Weeks of Progressive Run Training Is Not Beneficial for Time Trial Improvement. Frontiers in Nutrition, 5. https://doi.org/10.3389/fnut.2018.00097

ALOHA's products are not intended to treat, diagnose, mitigate, prevent, or cure disease. ALOHA's products should not replace prescribed medications or the variety of foods important to a healthful diet.

Do not self-diagnose any health condition. Work with your healthcare provider to determine how best to achieve optimal health.