Want to run 5K faster? Make sure you get enough protein


So it’s no surprise that runners need to use protein to train their muscles in their diet, but new research suggests that this nutrient has even more surprising benefits: it can make you faster, published according to a small study Sports and sports medicine and science.

In this study, 10 male endurance runners aged 24 to 40 ran 20 km, 5 km, 10 km and 20 km for four consecutive days. A group of men’s low-protein diets – weighing 0.94 grams (kg), or about 0.42 grams per kilogram of body weight – a moderately protein diet (1.2 grams per kilogram of body weight). One kilogram per kilogram or 0.54 grams), one group eats a high protein diet (1.83 grams per kilogram, or 0.82 grams per pound).

The researchers then tested the performance of men within a 5 km distance to measure their performance. They found that runners who ate large amounts of protein ran out of 5K faster than they consumed less protein by about 1.5% – or about 16 seconds.

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possible reason? Research author Dr. Daniel Moore, associate professor of kinesthetics and sports, told Runner’s World that moderate and proteoglytic people “maintain protein balance throughout the body.” At the University of Toronto. This higher protein balance may help maintain muscle strength, especially the maximum contraction of the limbs – prolonging the muscles of the knee – which helps improve short-distance running performance.

Moore said that the group that consumed a small amount of protein actually saw a decrease in physical performance indicators, such as muscle contraction, strength and speed, in just four days. Eating too little protein can destroy the protein balance of the entire body. If this deficiency persists for a long time, it may lead to a decrease in muscle mass and a thin body.

Although the study only focuses on men, Moore believes that women will also benefit from increased protein intake – although it may not be as important as men.

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“We believe in any regular endurance athletes – most days of the week – and want to maximize recovery and adapt to training, it would be wise to make sure they not only consume enough energy and carbohydrates, but also protein,” He said.

Considering the results of the study, you get a high amount of protein (1.8 grams per kilogram of body weight), that is, if your weight is 130 pounds, you should eat about 106 grams per day. Whether you are training or participating in the competition, chicken, turkey, fish, tofu, cardamom and beans can be added to your daily diet to help you improve your overall performance.

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