Find out which are the high-protein foods that you should incorporate into your diet. Proteins are amino acids that contain carbon, hydrogen, and oxygen, but also nitrogen and often sulfur. Each protein in the body satisfies a specific need and is involved in all of a person’s vital chemical processes. But how do they favor the runner?
For the runner, proteins are essential because they are responsible for repairing damaged muscle due to exercise and storing carbohydrates in the form of glycogen. Without protein there will be no tissue repair and muscle mass will suffer a deterioration that will be reflected in sports performance.
Proteins are obtained fundamentally from food
These represent 12% of the calories consumed daily, equivalent to approximately 40 kcal/kg of body mass.
The perfect dose for the runner
In the book “To-do running” by Carlos Andrade it is explained that a 70 kg 메이저사이트 consumes about 80-90 grams of protein per day, which will then be eliminated as a surplus, maintaining a deposit pool of around 70 g . From this surplus of amino acids, the essential ones are taken to form almandine and, through gluconeogenesis, to form glucose necessary for the race.
However, sports nutrition specialists believe that the higher the volume of training, the greater the need for protein. A runner training at high intensity for a half marathon or marathon, you should consume about 1.4 g per kg of weight daily. For this athlete, his priority will be the rapid restoration of his muscle glycogen stores, since then he will be ready to run again.
Protein-rich foods
The International Society of Sports Nutrition (ISSN) recommends that someone who performs endurance sports, such as runners, eat protein from 1.4 to 2 g/kg/weight. Following this recommendation, we present four high-protein foods that you can include in your daily diet: It should be noted that the PDCAA (Protein Digestibility Corrected Amino Acid Score) is a world reference method that evaluates the relative nutritional quality of different protein sources, that is, the amino acid score or grade corrected for protein digestibility.
It also stands out for its good supply of minerals such as iron, calcium, potassium, iodine, magnesium and sodium.
This healthy and nutritious food is also a good source of vitamin B12,
a determining factor in the production of cellular energy required by runners and triathletes.
I eat fruit every day (I know that the recommendation is 5 pieces of fruit and vegetables a day), but for now I do what I can, as well as replace snacks with others that are more healthy, like popcorn for popcorn that you can do yourself, or sugary fizzy drinks for sparkling water.
The next thing I am trying to do is delve into everything related to the world of dietetics and nutrition, reading some books and doing courses, enough to see if I continue with it in a deeper way or not, there are very interesting courses, even I’m considering taking a professional turn and studying to be a nutritional coach, but we’ll see.
