Protein for runners

In the November 2016 issue of Canadian Running, we reported on some University of Toronto research demonstrating that it’s not just powerlifters who need extra protein. Runners have elevated protein needs to supply the raw materials for post-run muscle repair, and also to provide as much as five to 10 per cent of the energy burned during long runs when your carbohydrate stores get depleted. As a result, the researchers suggested that runners should aim for a daily protein intake of about 1.8 grams per kilogram of body weight – more than twice the Health Canada recommendation for adults.

At the recent Canadian Society for Exercise Physiology conference in Winnipeg, the same research team presented some follow-up data. This time, a team led by post-doctoral researcher Jenna Gillen wanted to find out whether hard runs burn more protein than easy runs. They had eight runners run a 10k at either 70 or 90 per cent of max heart rate, while measuring protein consumption. The conclusion? No difference under these particular conditions. Getting sufficient protein (ideally spread throughout the day, rather than crammed into a big brick at dinner) is important for runners, but you don’t have to make adjustments after a particularly hard workout.