How does a 70-kilogram runner take in protein?

category:Sports
 How does a 70-kilogram runner take in protein?


Runners know that protein is a very important nutrient and plays an important role in a healthy diet. So how much protein does a runner need to eat? When is the best time for protein intake?

Each gram of protein contains about 4 calories. Protein is one of the components of cells, accounting for about 16% of the body. Protein is composed of hormones, antibodies and enzymes. It acts as a buffer to maintain the bodys acid-base balance. It plays an important role in the synthesis of muscle protease, bone regeneration, control of chemical reactions, transmission of information, regulation of body fluid balance, and transportation of oxygen and minerals for the body.

Complete proteins contain nine essential amino acids, but the body cannot synthesize them by itself. They can only be supplied by food. Animal foods contain more complete proteins, such as beef, mutton, pork, poultry, eggs, dairy products, etc., but vegetable foods such as soy milk, tofu, and edamame also contain complete proteins.

For foods containing incomplete proteins, it is not that they have no nutritional value, but that they can be absorbed by mixing with other foods. For example, rice and beans, beans and nuts, cereals and nuts, etc., can be combined to provide people with complete protein.

So how much protein does a runner need to consume? Normally, the average person can take in protein according to the standard of 0.8g/kg body weight, and the person of 70kg body weight should take in 56 grams of protein every day. However, as a runner, the body needs more protein, so the intake standard needs to be raised to 1.2-1.7g/kg body weight.

When protein is ingested, can a meal meet the needs of a day? This is wrong. The human body has limited ability to digest protein. The maximum intake of protein is 30 grams per meal. The additional intake of protein can not be digested by the body. Therefore, runners need to replenish protein in every meal, in order to continuously play the role of protein.

Source: Netease Sports Author: Changbao Responsible Editor: Yang Shuo_NS4396