PUBLISHED 12/06/2005
The Protein Pounder
You believe protein is power, so you inhale it in place of carbs.
Since runners need more protein than most sedentary people (in some cases one and a half to two times the recommended daily allowance), it was encouraging to find that few of the runners we surveyed were protein-deficient. However, we came across quite a few protein abusers in the mix. Twenty percent of muscle tissue is made up of protein, and while protein is essential for muscle recovery, a relatively modest amount is needed for that rebuilding process. And consuming more protein won't build additional muscle or increase strength.
While extremely excessive protein intake can damage the liver and kidneys, the biggest problem for runners is that protein is often consumed at the expense of other much-needed nutrients. "A lot of runners just need to refocus on carbohydrates as the primary fuel for working muscles," says Dolins.
Change your ways:
Try to keep your daily protein intake to about 10 to 15 percent of your total calories.
Time your protein so that it can help you recover from a workout quickly by consuming a postrun snack with a carb-protein ratio of 4-to-1 (think a turkey sandwich or cereal with milk).
Pick lean sources of protein to avoid additional fat calories. Good choices include chicken or turkey breast, canned tuna packed in water, or pork tenderloin.
