WEIGHING IN ON PROTEIN

Everyone is talking about protein. It's trendy, it's nourishing, and it's essential for recovery. But can runners get too much?

Post-Workout Protein Plan

Eat well now to run another day

Runners cannot live on carbohydrates alone. Sure, carbs give you the energy to head out on your run today, but it's protein that helps you log the extra miles and recover quickly so that you can run well again tomorrow. During the first two hours following exercise, aim for a carb-to-protein ratio of about four to one (four grams carbohydrate to one gram protein), or 75 to 100 grams of carbs and about 20 grams of protein. Any one of the four-to-one carb-protein combos below will speed you toward a faster recovery.

1. Tuna sandwich on whole-wheat bread and a banana
2. Black-bean soup and fruit salad served with vanilla yogurt
3. Tofu wrap (tortilla, tofu, shredded veggies) and an apple with two tablespoons of peanut butter
4. Low-fat or nonfat cottage cheese topped with sliced strawberries and whole-wheat crackers

No Meat Know-How

The best protein sources that don't moo

Vegetarian runners can easily skip meat and dairy without falling short of the protein mark. Just make sure to take in enough calcium, iron, and vitamin B12 along with your veggie protein sources, since meat and dairy are usually the biggest suppliers of these vital nutrients.

Each of the following vegetarian picks sup-plies 10 to 20 grams of protein per serving.

Canned vegetarian chili (1 cup)
Lentil soup (1 cup)
Refried beans (1 cup)
Soy burger
Soy nut butter (2 tablespoons,
use like peanut butter)
Soy yogurt or soy milk (1 cup)
Vegetarian hot dog

The Science Behind Bonking

Vegetable Matter

Cereal for Runners

Veggie Might

Sweet Reward

See All Discussions