Pile on the Protein

by Leslie Aronson — April 15, 2008

Are you getting enough protein? This is the question asked in the May edition of Runner's World. According to Christopher Percy Collier, most athletes don't get enough of this key component. While carbohydrates are key in providing energy to sustain you through any kind of regular exercise or endurance sport, protein aids post-workout recovery because it helps your muscles heal faster. And because of this, athletes who consume sufficient amounts of protein are less likely to get injured.

According to Collier, the USDA recommends .36 grams of protein per pound of body weight. Endurance athletes, however, need .45 to .72 grams per pound, which means that if you weigh 165 pounds, you should be getting 75 to 120 grams of protein. So what should you be eating? Lean meats, eggs, milk, and whey are excellent sources. Veggie-friendly options include beans, lentils, nuts, seeds, and soy, though these alternatives aren't as densely packed as animal-based options. Quinoa and oats are protein-rich grains that are good options regardless of your stance on meat. So mix it up and eat a variety of high-protein foods - whether veggie in base or not. Your muscles will thank you.