Runner's World (UK) - - Warm - Ups -

A new study1 sug­gests pro­tein could help you run faster as well as re­cover and re­pair. For the study, 10 par­tic­i­pants, in three groups, ran 20km, 5km, 10km and 20km over four days. The first group ate a diet low in pro­tein – 0.94g per kg of body weight – the sec­ond, a mod­er­ate-pro­tein diet (1.2g per kg) and the third, a diet high in pro­tein (1.83g per kg). In a 5km time trial, the run­ners on the high-pro­tein diet were 1.5 per cent faster – about 16 secs – than those who ate lower amounts, pos­si­bly be­cause they ‘main­tained whole-body pro­tein bal­ance’, says study au­thor Daniel Moore. This bal­ance may have been help­ful in main­tain­ing mus­cle strength, which can im­prove per­for­mance.

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