during marathon (endurance) training, our bodies require more protein to build and maintain lean muscle mass and to aid in muscle recovery after workouts. without enough protein, our body breaks down muscle to fuel our body, and all of our hard work becomes counterproductive.
i came across this article about warning signs that you're not getting enough protein, and lo and behold, i found myself checking off most the signals:
1) my achy legs felt like they weren't recovering after each run.
2) i felt weak when running.
3) my once toned legs were looking, uh...flabby!
4) i was experiencing hair fallout in the shower, along with brittle nails
(check out the article for an explanation for each.)
* * *
so how much protein do you need?
RDA (recommended dietary allowance) for protein for women ages 19+ is 46g (56g for men).
during endurance training, the amount increases.
i used this calculation from runnersconnect:
for muscle recovery during marathon training, 1.4g of protein per kg of body weight is required.
convert lbs to kg: divide weight in pounds by 2.2
(eg: a 120 lb female is [120/2.2] 54.5 kg)
determine amount of protein needed: weight in kg multiplied by recommended protein intake
(eg: 54.5kg x 1.4g of protein = 76.4g of protein required per day)
i tried Designer Whey and Nectar, but both had that "diet" taste. i tried several protein powders before realizing that most of them have sweeteners like stevia and sucralose (splenda) to keep sugar content and calorie counts low. blech! if you usually have diet drinks, you'll have no problem with these; but i do not like that diet taste.
so....i finally picked up Optimum Nutrition's Gold Standard Natural Whey, which has no artificial sweeteners, and hope that i like this one. the containers are huge and they aren't cheap.
while i usually mix protein powder with almond milk for a post-workout drink, i have been looking for other creative ways to use the powder. i made some super easy protein bars which i'll share in the next marathon chronicles post.
see how big this 5 pounder is?!
picked up this roxy suit from their fitness line. it's meant to take you from land to sea, and i've been loving it for my long runs. not sure if all these straps are functional, but it has great support and everything stays in place!
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