Proteins, building blocks of muscles are made up of essential amino acids. It does more than just help repair muscles after a hard workout. The body is designed to avoid using protein in simple energy production.
Unlike carbohydrates and fats, proteins are not stored for later use, which means there is a limit to how much protein the body can use at once. Consuming protein in sufficient amount will help in repairing your muscles after your long, hard runs. Protein being an essential nutrient, none of us would survive without it. It plays a crucial role in the body regulation and maintenance processes like hydration, cellular repair and fluid balance.
One of the common issues of beginner is low protein intake. The goal is to build and maintain lean muscle mass, not break it down for fuel. To ensure enough protein is consumed certain dietary changes are recommended:
The first option is to completely change the diet. Adding protein bars in between meals boosts protein intake. Third, Oziva provides with easy to take protein shakes which include in your daily routine.
Vegan and vegetarian runners and those who limit their protein intake from animal sources should be extra vigilant about consuming enough protein throughout the day. Runners who find it difficult to meet their daily needs with food alone may find a supplement (or foods enriched with protein).
Suggested Read: The Ultimate Guide to a Runner’s Diet: All You Need To Know
The USDA’s Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight. But that is not enough for runners; they need 1.0 to 1.6 grams per kilogram a day.
Here are the three basic types of protein that you can include in your diet :
Whey protein is the best absorbed form often used specifically post workout and with meals to round one’s protein balance. Whey protein has a high biological value and is convenient to take. A lot of people consume more than required protein in a given day but runners have extra nutritional needs People who are lactose sensitive can consider high quality whey protein isolate.
Brown rice which has carbohydrate separated from proteins and is a good option for those allergic to soy or for vegan and vegetarian runners. Rice protein is easy and a good option for runners with severe food allergies or who is lactose intolerant.
Rice protein outsmarts whey protein in certain ways. The outer skin of rice grain contains antioxidants, B vitamins and fibre. Fibre is great for digestion and usually absent in whey protein. Vitamin B is a good source of nutrients for energy metabolism. Antioxidants prevent oxidative stress that can cause damage to the cells which may result in cardiovascular diseases and cancer.
Plant based proteins:
The plant-based proteins are brown rice, peas, flaxseeds, and chia seeds.They are a good option for vegetarian, vegan and for those who are not suffering from food allergies. The more plant based proteins you eat, the less you will need to find your protein from animal products that means you will decrease your saturated fats and boost your intake of fibre and antioxidants found in plant foods.
They offer an abundance of vitamins, minerals and phytonutrients which shortens the recovery process and enhance performance.
Add OZIVA Protein & Herbs Shake to Your Diet if your diet is lacking in proteins.
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