Although high protein needs are often associated with strength-building athletes and high calcium intake is recommended for those at risk for osteoporosis, long-distance runners can benefit from both. While the daily suggested nutrient intakes are adequate for average activity levels, long-distance running is a high-intensity activity that demands additional nutrient intake. Not everyone has the same nutritional needs, so consult a doctor before altering your diet or using supplements.
Testosterone Maintenance
Testosterone is a vital hormone that promotes increased strength and muscle mass, as well as decreased body fat, so low levels can be particularly detrimental for athletes. Unfortunately, maintaining high testosterone levels can be difficult for long-distance runners, as a marathon can cause a 50 percent decrease in testosterone levels, according to December 2006 research from the journal "Arquivos Brasileiros de Endocrinologia & Metabologia." In this case, high calcium intake can be beneficial, as this nutrient helps increase testosterone levels, according to a study from the Summer 2009 edition of "Biological Trace Element Research."
Avoiding Overuse Injuries
If you participate in long-distance running, you should consume more calcium to help ward off overuse injuries, such as stress fractures. Stress fractures occur when bones are subjected to continuous strain with little time to heal. Thus, stress fractures can be common in runners, and orthopedist Dr. Letha Y. Griffin suggests increased calcium intake to promote bone density. She also recommends adequate rest to counter the risk.
Muscle Protein Synthesis
As with your bones, your muscles need proper rest and nutrition to promote recovery. One of the most important factors in muscular recovery is protein intake, as protein contains amino acids, the building blocks of your body's tissues, such as muscle. Additionally, research published in the December 2010 edition of "International Journal of Sport Nutrition and Exercise Metabolism" found that consuming 20 g of protein following exercise can enhance muscle protein synthesis, which spurs muscle repair and growth. The researchers note that consuming similar doses "5 or 6 times daily might support maximal muscle protein-synthesis rates throughout the day," which could help optimize recovery.
Growth Hormone Increases
Testosterone isn't the only hormone that should concern athletes. Growth hormone is another powerful hormone that supports increased muscle and reduced body fat, and increased protein can spur production. A study published in the April 2010 issue of "Journal of Strength and Conditioning Research" indicates that increased intake of arginine and ornithine, amino acids from protein, increased growth hormone secretion and production of insulin-like growth factor-I, another muscle-building hormone.
References
- "Arquivos Brasileiros de Endocrinologia & Metabologia"; Divergent responses of serum testosterone and cortisol in athlete men after a marathon race; S.C. França, et al.; December 2006
- "Biological Trace Element Research"; Testosterone Levels in Athletes at Rest and Exhaustion: Effects of Calcium Supplementation; V. Cinar, et al.; Summer 2009
- HealthDay; Stress Fractures Hitting High School Athletes; Alan Mozes; February 2011
- "International Journal of Sport Nutrition and Exercise Metabolism"; Nutritional Strategies to Promote Postexercise Recovery; M. Beelen, et al.; December 2010
- "Journal of Strength and Conditioning Research"; Arginine and Ornithine Supplementation Increases Growth Hormone and Insulin-Like Growth Factor-1 Serum Levels after Heavy-Resistance Exercise in Strength-Trained Athletes; A. Zajac, et al.; April 2010
Member Comments