You need a variety of protein sources in your diet so you can maximize the benefits of all the nutrients available.
, sports nutritionist at the Pittsburgh-based Active Eating Advice, to explain everything from what protein even is to which types should be staples in your diet—and which you might want to use in moderation.—the other two being fat and carbohydrate. Macronutrients are the types of food we need in large amounts to stay alive. “From an athletic standpoint, [protein] is important for muscle recovery and muscle building after hard runs and workouts,” Hogan says.
While protein is indeed important for your performance as an athlete, it’s also necessary for other bodily functions, too. For instance, it helps keep you feeling full and aids in rebuilding all of your cells, Hogan adds.Athletes like us need more protein than the average person due to the extra stress we put on our muscles from workouts such as long runs, speedwork, and strength training. Hogan recommends runners get anywhere between 1.
“It’s hard for your body to utilize and absorb more than 20 to 25 grams of protein at a time,” Hogan says. Because of this, she advises spacing out your protein intake throughout the day with each meal or snack. “The rest is gone to waste or stored as fatThere are so many different types of protein options out there, it can feel overwhelming at times. Below, Hogan breaks down which are the best sources and which you might not want to overload on.
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