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Getting Enough Protein

We’re all great at preparing for our long runs each weekend. We drink loads of water the day/night before, eat bowls of pasta or spuds (or sweeter stuff!). Some of us get up early for our porridge and hit the sack again for another hour before heading out (that would be those without babies/toddlers hanging out of them!).

But we often let our bodies down AFTER our run. Read more here about how Viking runners need to be refuelling after training!

getting enough protein 1

Viking marathon trainees are well into the double digit miles these weeks and need to be thinking about the best way to prolong their training without getting fatigued. Too often, we run, stretch (ahem…a bit maybe...if you're sans children!), drink off a litre of water and get back into the swing of our home or work lives. 
You need to build your refuelling INTO your session. Don’t see it as a different, separate task, see it as part of your run. You need PROTEIN. Protein requirements increase substantially when you are endurance training. The average person needs about .8g of protein per Kilogram body weight. You could probably up that to 1g for those doing long or hard training.

Don’t worry about ending up looking like one of those tanned, shiny, fake smiling bodybuilding competitors. Endurance training with the correct amount of protein simply facilitates faster recovery and allows you to train harder on workout days by repairing and growing lean muscle mass. Who doesn’t want that!?

Post long run or speed session, you should aim to get about 20g of your daily protein allowance into you within 20mins of finishing your run. One easy way is to bring along a 500ml carton of Avonmore’s protein, chocolate or strawberry milk in the car. 
Their Protein milk will deliver you 25.5g/500mls and 25g carbs, while their Moojus give you 20.8g plus about 50g of carbs. 
If you are vegan, or just don’t like cow’s milk, don’t despair. There are natural other protein sources you can use without having to chow down on 3 or 4 boiled eggs. Though this is an option too, see photo below with suggestions. Natural Pea or Hemp protein powders deliver approximately 5g of protein per tablespoon and can be mixed with a myriad of dairy free milks, such as rice milk (which will also deliver you close to 50g carbs/500ml), or any of the variety of almond milks (Alpro’s chocolate almond milk will give you 35g carbs/500ml also).

In terms of yoghurts, there are lots with added protein available now also. Skyr do some great flavours (available in Lidk) and even Alpro do a soya one.

Throw in a handful of blueberries to combat inflammation and soreness and you’re on the pig’s back! 

Better still than protein powders, why not throw together your own smoothie with some of the natural protein sources in the picture below? Even the colours are tempting!

Or, if you’ve a long distance to travel back home after your run, bring a bag of nuts with you to at least start the recovery process. 
If you’re at home, a tin of tuna or Goatsbridge trout is always handy to have on standby too. Long shelf life, no waste.

Getting enough protein to match the amount of running you are doing is very important, and it is something that often takes some planning. A typical diet doesn’t always supply enough protein for the serious runner. So get thinking, planning and shopping!

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Waterford Viking Marathon,
The Broadcast Centre,
Ardkeen,
Waterford City

 

info@waterfordvikingmarathon.com

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