Training for a Marathon? Pay Attention to Protein Intake, Especially If You’re a Masters Runner

According to new research, protein intake before and during a marathon is just as important, if not more, than your carbohydrate intake.
Higher protein consumption was related to better performance times and lower reduction of lean body mass after the marathon.
While the recommended dietary allowance for protein is 0.8 grams per kilogram of bodyweight daily, athletes should generally consume more—up to 2.4 grams per kilogram of bodyweight, depending on your goals.

As a macronutrient, protein is essential for numerous physiological functions, making it a crucial part of your diet. But if you’re prepping for a marathon, a recent study in the journal Nutrition suggests you might want to consider boosting your protein intake, even in your pre-race tapering phase.

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Researchers looked at 58 experienced masters runners to determine the role of protein in marathon performance, body composition, race-induced changes, and metabolic state. They evaluated their nutritional intake, body composition, and blood biomarkers one week before a marathon and two hours postrace.

Marathon-induced changes in body composition and metabolic blood markers were highly related to protein intake, both during the tapering period and during the race. The runners with the lowest level of changes—which is considered a good thing!—were those who consumed higher amounts of protein.

“People tend to focus on carbohydrates for a marathon, as a way to get energy, but protein intake is just as important,” study co-author Spyridon Methenitis, Ph.D., post-doctoral fellow in the department of nutrition sciences and dietetics at the University of Athens, Greece, told Runner’s World. “In fact, our study showed that higher protein consumption was related to better performance times and lower reduction of lean body mass after the marathon was done.”

It’s important to note that this study was done on masters athletes, since older people, in general, tend to require more protein, according to Methenitis. However he says the results are applicable for runners of any age.

The amount of protein you need depends on several variables. As Methenitis mentioned, older adults tend to need slightly more, since the rate of whole-body protein turnover declines as we age, research has noted. New Study on How Marathons Affect the Brain.

For non-athletes, the recommended dietary allowance (RDA) for adults up to age 70 is 0.8 Why Strength Training Is Crucial for Older Women (0.36 grams per pound), although London Marathon Results the RDA should be higher for those over age 55. (If you’re using pounds, that means multiplying your weight by 0.36—for example, if you’re 150 pounds, that translates to 54 grams of protein daily.)

How Your Running Shoes May Affect Your Foot Strike Nutrition Rewired. She told Runner’s World that athletes like runners should not only increase their protein amount during training and for races, but to also make sure they’re meeting their calorie needs.

Health - Injuries 2019 consensus statement from the International Association of Athletics Federations (IAAF) which stated athletes with a goal of maintaining their muscle mass should actually consume 1.6 to 2.4 grams of protein per kilogram of bodyweight daily (0.7 to 1.1 grams per pound). That would be 105 grams to 165 grams for a 150-pound person.

“Ideally, it helps to work with a dietitian so you can understand where your numbers are supposed to be based on your age, weight, gender, level of activity, muscle mass, body fat percentage, and general energy expenditure,” Kenney said. “You can also play around with protein amounts and keep track to see if more protein helps to reduce fatigue during a run and improve endurance overall.”