Carbohydrates are the fuel of choice for runners, with up to 70 percent of daily calories being composed of this nutrient. Neglecting protein at the expense of carbohydrates can negatively affect your performance however. During exercise, even endurance exercise like running, some protein in your body is broken down – potentially leaving you in a negative protein balance. The exact amount of protein you need as a runner depends on many factors, including your intensity level and size. Female runners may need slightly less protein than male runners, but they still need more than a sedentary person.
Significance
Runners who do not get enough protein may be at risk of losing muscle mass, which can impair performance. In addition, too little protein can inhibit your ability to recover from hard workouts, notes the International Society of Sports Nutrition, or ISSN. The Institute of Medicine recommends the average person consume a minimum of .8 gram (g) of protein per kilogram (kg) of body weight, or .36 g per pound, daily. This amount of protein is insufficient for exercising people who need protein to offset amino acid and protein lost during exercise. Many foods with protein also provide iron, which can be of value to intensely exercising premenopausal woman who are vulnerable to developing anemia.
Recommendations
If you exercise regularly, you should consume between 1.4 g and 2 g of protein per kg of body weight, or .63 to .91 g per pound, daily says the ISSN. Endurance athletes, such as female runners, should aim for the low end of this range. For example, if you weight 130 pounds, you should try for at least 82 g of protein daily. If you strength-train in addition to running, you may need to aim for the middle of this range.
Health Considerations
You can safely consume up to 35 percent of your daily calories from protein, according to the Institute of Medicine. Eating too much protein may put stress on your kidneys, but the 1.4 g to 2 g levels recommended by the ISSN are modest enough not to cause this problem. In an effort to consume more protein, be careful not to overly limit carbohydrates – which are the body’s primary source of energy. A female runner needs between 55 and 70 percent of calories to come from carbs. Fats are also essential in a female runner's diet. Eating less than 10 percent of daily calories in fats may cause a cessation of your menstrual cycle. Fats are essential to hormone production and vitamin absorption – so aim for 20 to 30 percent of your calories to come from this nutrient.
Food Sources
Healthy protein sources for a female runner include lean beef, fish, chicken breast, soy and low-fat dairy products. Whey protein powder is a convenient way to augment your protein intake if you find it hard to consume adequate protein through whole food sources. For your carbohydrate and fat needs, choose whole grains, fruits, vegetables and plant oils.
References
- Journal of the International Society of Sports Nutrition; Position Stand: Protein and Exercise; Bill Campbell; September 2007
- Northwest Runner Magazine; Pumping Iron Into Your Body; Greg Crowther; June 2000
- Northwest Runner Magazine; Protein: How Much Do Runners Need? Greg Crowther; May 2000
- Estronaut: Nutition for Female Athletes
- Institute of Medicine; Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; September 2002
- "Food For Fitness"; Chirs Carmichael; 2004
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