Monthly Archives: October 2013

Getting your Protein

Now that you are into endurance training, consider your recovery from workouts. You need between 0.55 and 0.65 grams of protein per pound of body weight [1]. A 160 pound runner needs 88g to 104g of protein per day. Optimally you want 20g of protein immediately after a workout, mixed with carbohydrates in a 4:1 ratio (80g to 120g carbs) [2]. Most people cannot convert more than 30g at a time, and the excess may be converted to fat stores [1].

A variety of protein sources is a healthy choice, so mix it up. Note that chocolate milk has a 4:1 carb/protein ratio in a handy container. For a solution that does not need to be kept cool, bring a bottle with pre-measured protein powder that just needs water added. Here are some other options:

  • 1 egg = 6g protein
  • 6oz salmon = 34g
  • 1 cup quinoa = 8g
  • 1 cup lentils = 18g
  • 1oz almonds = 6g
  • half cup cottage cheese = 14g
  • 1 cup milk = 8g
  • 1 cup cooked oatmeal = 6g


  1. Matthew Kadey M.S., R.D. on a article “The Skinny on Protein”
  2. American Journal of Clinical Nutrition, from the same article.

And some additional reading: