Lisa Sabin’s - Running And Being

Protein has a variety of uses in the body. Minimal amounts of protein are utilized in aerobic exercise.  However protein is essential for repairing and rebuilding muscle tissue. It is also necessary for enzyme and hormone function and for the immune system.

Proteins are formed by linking amino acids. There are 10 essential amino acids for human beings. Protein is found in a variety of food sources. Protein from (meat, poultry, milk and fish) contain all the essential amino acids. Proteins from plant sources (corn, rice, and beans) do not contain all ten essential amino acids. Combinations of proteins from plant sources  provide complete proteins. One example of this is rice and beans.

Protein deficiency is not a huge problem in the United States. Most Americans consume more than enough protein for adequate health.  Athletes require more protein than those who are sedentary.

Protein Recommendations:

• Sedentary - .8 grams per kg of body weight
• Strength - 1.2 - 1.6 grams per kg of body weight
• Endurance - 1.2 - 1.78 grams per kg of body weight

Amount in Common Foods:

• Meat/Fish/Poultry - 7 grams per ounce
• Dairy - 9 grams per cup
• Bread - 3 grams per slice
• Starchy Vegetables - 3 grams per 1/2 cup
• Vegetables - 2 grams per 1/2 cup
• Fruit - 0
• Fats, Sweets, & Oils - 0

A diet consisting of at least 60-70% carbohydrates, 25-30% fat and 10-15% is recommended for endurance athletes (marathoners). Although protein doesn’t provide much energy for the athlete, it’s important for recovery and rebuilding muscle tissue. Combining complex carbohydrates, protein and unsaturated fats into each meal and snack provides satiety and lasting energy.

Sources: Miriam Nelson, PhD John Hancock Center For Physical Activity and Nutrition
Friedman School of Nutrition Science and Policy Tufts University