Training for a marathon involves running, and more running, right? Yes, but strength training is as important for runners as for body builders. Muscle strength (not size) is likely to help you run faster and stronger, which could give you the edge you need to excel at distance running.
Did you know?
Distance running can decrease muscle strength, especially if you are running for long hours without adequate nutrition. Muscle tissues are mobilised as energy reserves through catabolic processes during endurance training. Recovery nutrition plays a key role in maintaining and strengthening muscles.
WHICH NUTRIENTS SUPPORT MUSCLE STRENGTH?
Protein provides the body with amino acids, the building blocks for muscle tissues.
Magnesium plays an important role in building and maintaining muscle strength.
The WHEY to go
Whey protein is valuable nutrition for runners, as it contains the essential branched-chain amino acids (BCAA). BCAA help with the recovery of over-trained muscle tissues and support the building of muscle tissue. To get the maximum benefit, 10-20g whey protein should be consumed within the first 30 minutes or at least within the first hour after an intense workout.
Get your whey
Whey protein is derived from milk and can be found in these foods:
Milk or plain yoghurt: 250-500ml
Whey protein powder / supplements: 2 scoops / tablespoons mixed with water or milk
What if you are vegetarian or have a dairy intolerance?
Pea protein is the nearest equivalent in the combination of amino acids found in whey protein.
Supplement Shopping List:
Whey protein powder (or pea protein powder)
Protein bars and snacks
10 Protein Food Sources
Eggs (boiled, poached, scrambled, quiche)
Meat (lean red meat)
Chicken (grilled, without skin)
Fish (tinned sardines, pilchards, fish cakes)
Soya (soya beans, tofu, soya milk, edamame beans)
Pulses (lentils, mung beans)
Dairy (milk, yoghurt, cheese)
Peanuts (peanuts, peanut butter)
Nuts (cashews, pecans, hazelnuts, pistachios and almonds)
Seeds (sesame, pumpkin and sunflower seeds)
10 Magnesium Food Sources
Dark green leafy vegetables (spinach, swiss chard, rocket)
10 Protein & Magnesium Snack / Meal Ideas
Chocolate yoghurt (1 tsp Nomu Skinny Hot Chocolate mixed into 1 cup full cream yoghurt)
Almond, banana & whey protein smoothie
Spinach salad with avocado, feta cheese & pumpkin seeds
Spinach & feta mini quiches
Mini meatballs (chicken or beef)
Edamame beans & avocado
Boiled eggs & avocado
Yoghurt with banana, coconut & dark chocolate shavings
Toast with peanut butter and banana slices
Biltong salad with rocket and cashew nuts
Protein questions answered
Q: Are protein supplements more effective than protein foods?
A: No, even though protein shakes and supplements are sometimes more convenient to transport and measure, they are not more valuable or effective compared with protein from foods.
Q: How much protein should one take after exercise to support muscle strength?
A: The amount is almost less important than the timing. It is recommended to consume protein within 30 minutes to one hour after exercise. The ideal amount would be 10-20 grams of protein, from a food item or protein supplement.
Q: Should I take protein during exercise?
A: Usually not, unless you do high intensity endurance training that lasts longer than three hours. The best time to take protein to support muscle strength is 30-60 minutes after exercise.
For any nutrition related questions, visit: www.facebook.com/andreaduplessis.nutrition.expert
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.