It's a runner thing.

Protein

This is going to be a short and sweet post about protein requirements. I’m not sure if it has been posted about before but it seems to be a very common question in general. If you guys want I can do a more in depth post about the benefits of protein (and even carbs and fat). I have just over a week left of my dietetic internship so I should have plenty more time to post after that.

Anyways, back to the protein.

• For most recreational exercisers, 0.5 to 0.75 grams of protein per pound of body weight is sufficient. If you are speed training or lifting weights, stick to the higher end.
• Adult endurance athletes (long distance runners or cyclers for example) need 0.6 to 0.7 grams of protein per pound of body weight.
• Adults involved in building muscle mass (weight lifting, football) need 0.7 to 0.8 grams of protein per pound.
• Teen athletes need to make sure they have enough for growth and building muscle so about 0.7 to 0.9 grams of protein is needed.

Good sources of protein include:

• Meat/eggs/fish
• Beans/lentils/quinoa
• Greek yogurt
• cottage cheese
• Milk
• Nuts/seeds
• Cheese