Blessed proteins. We've all heard that we should consume them. Although you probably don't know exactly why or that you don't know all of their benefits. In this article we're going to make it very clear: if you run, you should know these secrets about proteins. They'll help you perform better and reach your goals sooner.

Shall we begin?

First: What exactly are proteins?

We will explain it to you with a metaphor: proteins are the bricks of the body. They are those building blocks necessary for the training, he maintenance and the repair tissues, including muscles, skin, hair and nails. They also play a key role in the production of enzymes, hormones and other important molecules in the body.

Have you heard of amino acids? Well, proteins are made up of chains of amino acids. When you eat protein-rich foods, such as eggs, meats, fish, legumes, nuts and seeds, your body breaks them down into these smaller components and uses them for many of its functions.

Why are proteins so important for runners?

Well, they are more than fundamental. Let's analyze the reasons together:

1. They repair your muscles after every workout

After every running workout or race, your muscles experience cellular damage. So your body goes into overdrive to repair and recover tissue. And this is where protein comes in, helping to repair and rebuild muscles after every physical challenge. But repairing muscle fibers isn't its only function.

2. They build muscle so you can go further

We don't know each other, but we're absolutely certain that you want to build muscle mass, right? Yes, you need muscle to achieve your goals and to enjoy running to the fullest. You also need muscle to support your own weight and be able to evolve your technique. And proteins make this possible, because they help you maintain and build lean muscle mass.

3. They help you improve your body composition

If you're looking to control your weight, protein is your ally. When you build muscle, there's an immediate benefit: your body composition is likely to improve. The proteins you consume keep you feeling full and help you control your weight.

4. More oxygen for your muscles

Did you know that when you run, your muscles need to consume up to 5 liters of oxygen per minute? Proteins such as hemoglobin and myoglobin are involved in transporting oxygen to your body's muscles. For this reason, runners need enough protein to ensure good muscle oxygenation.

Have we convinced you yet of the need to consume protein?

Well, don't leave, we'll continue to reveal the secrets about proteins with runners like you in mind.

Types of proteins according to their origin

As you can see, proteins are a key macronutrient for maintaining good nutrition and preserving your health. Now, what types of proteins can we find classified by their origin?

Proteins of animal origin, such as those obtained from eggs, milk, fish and meat, are the ones that have traditionally had the best press among athletes in general. It is true that this protein is more effective when it comes to promoting the muscle repair processes that put our bones in motion. But they are not the only ones available to us.

We also have proteins of plant origin, These are proteins that you can find in soy, corn, oats, peanuts, seeds, algae and legumes in general. Some vegetable proteins (those found in most legumes) are not nutritionally complete, but all you have to do is add a cereal, for example, to make them a top-notch protein. Or did you think there wasn't much science behind your grandmother's lentils and rice?

Plant-based proteins also contain several bioactive compounds that could contribute to improving your physical performance. For example, beta-conglycinin, a storage protein from soy that improves glucose uptake, and beta-glucans from oats, a fiber that could contribute to maintaining glucose levels.

As if that were not enough, vegetable proteins have an anti-inflammatory and antioxidant plus (ideal for preventing premature aging) but they are generally deficient in certain essential amino acids, something that animal proteins easily cover. If you want to learn more about this topic, don't miss This article.

As you can see, each protein source has a different set of beneficial properties. So why not combine them for greater benefit? Do you want to learn new secrets about protein?

The winning strategy

According to the report Protein and Sport: Alternative Sources and Strategies for Bioactive and Sustainable Sports Nutrition, a research paper that analyzes, among other aspects, the main contributions of science on proteins, animal protein and vegetable protein cause similar ergogenic effects. Translation? Both proteins are capable of improving your performance through energy production and help you gain more strength, synthesize proteins and reduce body fat mass. So why not combine them?

If you are not vegetarian or vegan and there are no impediments that interfere with your decision, a good option is to apply the strategy called Protein Blends. This alternative combines the best of the plant and animal worlds to enhance the benefits of proteins. You can find more information about this at This article.

Another scientific study supports the consumption of proteins together with probiotics

According to the International Society of Sports Nutrition (ISSN), probiotics obtained from foods such as kefir, kombucha and sauerkraut could positively contribute to improving the health of athletes because:

• They strengthen the function of the intestinal barrier, to protect you from “bad” microorganisms
• They improve your immune system so that the intestine can absorb nutrients properly.
• reduce muscle damage and promote post-workout recovery

A study signed by Jäger and his team indicates that a probiotic called Bacillus coagulans improved the absorption of proteins and amino acids. Through a trial, they decided to evaluate the effects of this strain combined with vegetable proteins on athletes and noticed that the level of absorption of amino acids increased compared to those who had received a placebo. The team attributed these results to enzymes contained in probiotics that act in the large intestine impacting your microbiota. We already told you about its importance in This article.

In a more recent study, the effect of this strain was analyzed with dairy proteins, and similar results were obtained. In short, everything points to the fact that the combination of probiotics with proteins could help your intestine to absorb nutrients.

Going beyond the conventional: What is there beyond eggs and legumes?

You know that we always bring you the latest and most up-to-date information supported by science. Today, we want to share with you two types of proteins that are making waves in the world of running.

One of them is the protein from the insects, an alternative to other animal proteins. According to data from the Food and Agriculture Organization of the United Nations (FAO) we consume more than 1,900 species of insects worldwide and they are already a nutrient-rich part of many national diets. Globally, the most consumed are beetles, grasshoppers, crickets, locusts, bees, bumblebees and ants.

Yes, the mere thought of eating insects may disgust you, but after reading This article You will be curious and even seriously consider incorporating them into your diet.

Another type of protein that is causing a stir for its benefits comes from some types of fermented mushrooms. And for runners they are ideal, because they could be a useful source of dietary protein with a notable effect anabolic in the muscles. In addition, its effects on muscle mass growth are already being studied, which would seem to be much higher than that of traditional anabolic sports supplements. We are not saying this, it is said by science.

How much protein should I eat?

As a runner who wants to improve their times and keep improving in every training session, it is important to make sure you are getting enough protein in your diet. But how do you know if you are getting enough?

While the recommended daily amount of protein varies depending on age, sex, level of physical activity and other individual factors, in general, it is recommended to consume at least 0.8 grams of protein per kilogram of body weight per day.

Remember: if you want your sports performance to be optimal, you need a diet that provides you with macro and micronutrients in a personalized way and based on your sports activity. And in Oorenji RUNNERS you have your great ally.

Take care of your health without giving up delicious food! Try this Galician-style hake with potatoes.

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