For runners, maintaining a proper diet is just as important as regular training. One nutrient that is often key to performance is protein. This nutrient is not only important for building muscle, but it also aids the recovery process after a long or intense run.
According to Utah State University, adequate protein intake plays an important role in helping runners feel fit and perform at their best. So, what exactly are the benefits of protein for a runner’s body? Check out these five explanations:
1. Helps Muscle Recovery After a Run
Every running session, especially intense or long ones, can cause small tears in the muscle fibers. Protein helps repair and rebuild these muscle tissues to make them stronger.
Sports Dietitians Australia states that post-workout protein consumption supports muscle recovery and reduces the risk of injury from muscle fatigue.
2. Supports the Growth and Maintenance of Muscle Mass
Runners don’t always want a big body, but having enough muscle mass will make performance more stable and efficient. Protein is the main raw material for building muscle mass.
According to the journal Nutrients (2020), protein requirements in athletes can reach 1.2-2.0 grams per kilogram of body weight per day, depending on training intensity and physical goals.
3. Maintain Body Energy Balance
When runners lack energy from carbohydrates or fat, the body can use protein as an energy reserve. Although not a primary function, this role is important to maintain performance in emergencies.
The Academy of Nutrition and Dietetics states that protein contributes to maintaining stamina, especially during long-distance running where the main energy reserves are depleted.
4. Boosts the Immune System
Intense exercise like long-distance running can put a strain on the immune system. Protein in the body can help form antibodies and other immune cell components to fight infection and keep the body fit.
According to Harvard Health Publishing, quality protein intake supports endurance, especially in athletes who are consistently active.
5. Keeps Hair, Skin, and Hormones Healthy
Protein is not only important for muscles, but also for building other tissues such as skin, hair, and hormones. For active runners, maintaining overall body condition is important to stay in top shape, not only on the track, but also in daily activities.
Quality protein sources such as tilapia fish from Regal Springs Indonesia, known for containing complete essential amino acids and low fat, are ideal for supporting runners’ daily protein needs without overloading the body.
Let’s Become an Optimal Runner!
Protein isn’t just a muscle-building nutrient, it’s an essential foundation for runners to recover faster, perform stronger, and maintain overall health. Combine proper training with quality protein consumption for best results.
As a healthy and natural source of protein, tilapia fish from Regal Springs Indonesia is a smart choice. In every 100 gram serving, this fish is high in protein with no added hormones or antibiotics – perfect for supporting an active and healthy lifestyle.
