Congratulations! You have embarked on the adventure of running! Are you doing your first training sessions? Are you already overcoming your first short races? In any case, you need to start understanding some basic concepts about nutrition that will help you perform better. For example, you should know more details about the proteins if you have just started running.

Let's break down the principles:

Principle #1: Why are proteins so important?

Proteins are important for everyone. But their value increases for runners for several reasons. Firstly, they are essential for muscle recovery and repair after training. When you exercise, your muscles are subjected to stress and suffer minor injuries and protein intake helps to repair and build muscle tissue new.

On the other hand, they are essential nutrients to maintain or gain muscle mass (something that as a runner you will be interested in) and to regulate hydration. In addition, proteins are a necessary source of energy when energy reserves are depleted. carbohydrates are depleted. That is why, during prolonged periods of physical activity, proteins are your allies since your body can break them down to generate more energy.

Principle number 2: How much protein should you consume?

Another thing you should know about protein is that the amount of protein you need depends on several factors, such as body weight, training intensity, and sporting goals. In general, as a runner you should consume between 1.2 and 1.6 grams of protein per kilogram of body weight per day. So, if you weigh about 60 kilos, you should consume approximately 70 grams. Don't forget! The value of protein for runners is especially important.

Principle number 3: Which proteins should you choose?

There are many types of protein that can be consumed through food or dietary supplements. You can choose from vegetable protein to animal protein, including whey protein (protein extracted from whey) and other supplements.

What matters is this: that you choose healthy and varied protein sources to obtain a wide range of nutrients and essential amino acids.

It's important to choose lean, healthy protein sources, such as lean meats, fish, eggs, legumes, nuts, and dairy products. These sources can also provide other important nutrients like iron, zinc, and calcium, which are essential for bone health and athletic performance.

Do you prefer a vegetarian or vegan diet? Don't panic! Your performance shouldn't be affected. We've already told you about it. in this article.

Principle number 4: What happens if I consume too much protein?

Keep this in mind: consuming too much protein does not necessarily improve athletic performance and, in the long term, can have negative effects on your health. In addition, your microbiota could suffer due to oxidative stress resulting from the combination of high protein intake and intense physical exercise. Therefore, it is best to maintain a balanced diet that provides the right amount of protein along with carbohydrates and healthy fats, and that always fits your sports goals!

Now you have more information about proteins if you have just started running. Do you know if you are consuming the right amount? With the application of Oorenji RUNNERS You can be sure that you will achieve your goals by giving your maximum power while the best team of experts takes care of your health.

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