Protein is the name of the game when it comes to endurance. This building block is a very important piece of a healthy runner's puzzle. So is calcium, which is key to building strong bones.
Protein and calcium are two of the most powerful substances in our bodies and are found in each and every one of our cells. When calcium is combined with a high-protein diet, absorption is increased and bones stay stronger.
Endurance runners may not be getting enough of these two nutrients in their diets and should add whey protein and calcium supplements to their daily routine. This is especially true for athletes running long distances, training for a special race, or amping up endurance.
Here's how whey protein and calcium can benefit runners.
Protein keeps the immune system at tip top shape as well as so many other bodily functions. Runners need much more protein in their daily diet than they can get from food, so whey protein is an excellent supplement choice.
Whey protein is absorbed by the body more quickly than a food source, and it is lower in calories, fat and lactose. Whey protein also replenishes all the proteins the body uses while running and aids in overall muscle recovery. Another benefit of whey protein is that it has high levels of amino acids that support the immune system.
If runners don't get enough protein in their bodies, they can become fatigued quickly, be more prone to injuries and eventually lose important muscle mass. Most runners should add approximately 40 to 60 grams of whey protein per day to their diet.
Runners who would like to lose a few pounds before running a big race should double up on protein. Protein's "thermic effect" aids weight loss. As we digest protein, our bodies amp up calorie burn faster than if it were digesting high-fat or carbohydrate-rich foods. Plus, protein is perfect for keeping us satisfied longer, so we are less likely to binge eat.
Many runners do not get enough vitamins and minerals to support their bodies. One of the most overlooked minerals for endurance running is calcium. Most of us already know that calcium is the key to protecting and strengthening our bones and preventing osteoporosis and stress fractures.
Runners should pay special attention to make sure they are getting enough (and absorbing enough) calcium while training. This is especially important for runners with low body fat counts. Calcium plays an important role in strengthening and repairing the bones after long, hard run.
This important nutrient can be found in foods like dairy products, baked beans, tofu and broccoli, but calcium supplements are a great way to ensure you are getting the right amount. Experts recommend that adult runners consume at least 800 mg of calcium each day. It's much easier to measure this amount with calcium supplements.
In addition, calcium needs ample amounts of Vitamin D to be absorbed by our bodies, so a combination of calcium and Vitamin D supplements is essential to a runner's health.
Getting enough protein and calcium and knowing how it helps your body is necessary for everyday living and vital during extensive training. Get more information about whey protein, calcium supplements and other valuable tips to keep your body running at ProLine Sports Nutrition's blog. Don't forget to stop by the shop to get all the supplements you need to fuel your training.