Tips from an elite runner: protein synthesis during recovery
Timing is just as key as portion size
Rachel Hannah ran a 34:29.55 10K at the Payton Jordan Invitational in Palo Alto, California on May 1. She holds the bronze medal in the women’s marathon from the 2015 Pan Am Games.
Questions around protein intake often arise when athletes discuss recovery nutrition, which I covered in this earlier post. And for good reason: protein helps with muscle repair and adaptation. One of the most frequently asked questions I get is “how much is the right amount?” The question that’s missing is “when is the right time to have protein?”
Right amount, right time for high performers
The overall general range for protein intake is 1.2 to 2.0 grams of protein per kilogram of body weight per day. Timing wise, for athletes, it is important to provide enough protein at optimal times to support tissues with the rapid turnover that occurs as a result of exercising regularly.
I tell athletic clients to spread out protein intake throughout the day and aim for 20 to 30 grams per meal and 10 to 15 grams per snack to meet daily requirements.
Higher protein intake may be needed during short times of intense training or when one is reducing total energy intake, as this helps to prevent fat-free mass loss. Some of my favorite recovery snacks are listed here.
Protein intake for the active
If you have only one exercise session (60 minutes or less) a day, it is fine to eat as you normally would for the day. I outline what a well-balanced meal looks like here.
When there are less than eight hours in between exercise sessions or when there are multiple workouts in the day, the timing of a carbohydrate-rich recovery meal or snack is important to consider and manage.
Don’t forget carbohydrates
Since the highest rates of muscle glycogen storage occur during the first hour after exercise (glycogen is the primary fuel your muscles use for energy), it’s important to intake carbohydrates during this time as well.
It’s recommended to intake 1 to 1.2 grams of carbohydrates per kilogram within the first hour after exercise when there is less than 8 hours recovery in between two high intensity exercise sessions.
