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Nutrition for endurance runners

January 17, 2018

Nutrition choices can make or break an endurance runner’s health and performance. Staying hydrated and fueling up with the right balance of carbs, protein, and fat as well as total calories to fuel the activity and recovery needs is key to optimal performance.

Carbohydrate and protein intake are important after the run to refuel and repair muscles. The muscles are most receptive to refueling after exercise. The immediate post-exercise meal should include some protein (about 15 to 25 grams) to minimize continued muscle protein breakdown, spare amino acids from being used for fuel, and stimulate muscle protein synthesis.

Whey protein, derived from milk, has a reputation for stimulating muscle synthesis and repair and is in many ways the best one to have after exercise. According to sports nutrition authorities, whey protein is a fast protein in terms of getting into the muscle quickly and the best one to have right after exercise. The other proteins like soy and casein are slower proteins, but are valuable for muscle repair at varying times during the day.

PEScience Select Protein Powder can be utilized to help endurance runners/athletes obtain post-recovery fuel balance. For a recovery drink, mix one scoop of powder with a cup of almond milk, dairy milk or chocolate milk. Blend or consume with one cup of berries or a whole banana to obtain the recommended 3-to-1 carb-to-protein ratio.