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Protein is one of the four main areas of nutritionrequirements for runners are somewhat controversial. I'd recommend starting with these two articles that give good, the others being carbohydrates, fats and micronutrientsresearch-based advice. * [https://jissn.biomedcentral. To understand protein, it is helpful to know some basic nutritional sciencecom/articles/10. Protein is made up 1186/s12970-017-0189-4 International society of amino acids [1sports nutrition position stand: nutrient timing]; there are 22 normal amino acids and 8 of them are called 'essential' because they have to be eaten as the body cannot produce them from other foods * [2]https://examine. A food can be described as 'complete' if it contains a balance of the essential amino acids. Complete proteins are generally from animal sources com/nutrition/how-much-protein-do- dairy and meat. However, you don't -need to get all the amino acids from the same food to get a complete / Examine.com How much protein. Simply having beans and cereals in the diet will create the balance needed. (They don't do you need to be eaten in the same meal [4per day?]) The human body My personal observation as no 'store' of a relatively lean runner doing relatively high mileage, it seems that higher protein other than your musclesintakes have been beneficial to recovery and body composition. There is some interesting research It also seems that indicates timing my protein and carb intake so that having amino acids available as quickly as possible after training will improve my body doesn't break down muscle to replenish [[Muscle|muscleGlycogen]] synthesis (and therefore recovery). The ideal approach seems to be to take raw amino acids, either before or stores after training [11]. as they are available more quickly than protein, but this is more expensive than protein. Whey protein is more easily digested (two hours) than other forms of protein, so this is the next best approach. Taking protein before exercise is best, but I for one can't tolerate much protein when running. Taking protein with fast carbohydrate (high [[Glycemic IndexHigh Intensity Interval Training]]) can create an insulin spike that is also helps muscle synthesisimportant. So taking some Whey protein in Gatorade immediately after running should help recovery and muscle building. [5, 6] =Protein Absorption Rates=What about sports drinks/gels that contain Protein? The evidence for This table of absorption rates is useful in determining how quickly protein consumption during exercise improving performance is somewhat mixed [9]. My suggestion would can be to try it absorbed and see how you get on. You could use the commercial carbohydratelong digestion takes<ref name="BilsboroughMann2006"/protein drinks/gels, or you could make your own drink by adding protein powder to your current drink>. The latter would give you the option Some of using a higher quality proteinthese numbers seem strange, or even an amino acid combination. There is as a lot of debate over the correct level raw egg contains 6g of protein intake, especially for endurance athletestaking 4. However6 hours to digest, my overall research indicates that 1and four eggs would take over 18 hours to digest.3{| class="wikitable" style="margin-left: auto; margin-1.5 grams per kilogram body weight per day is about right for serious runners.: auto; border: none;"! Type! Absorption rate (g/h) |-There is also debate over taking | Egg protein before sleeping. Most repair and recovery occurs at night, so having an adequate supply of protein seems like a good idea, but there are suggestions that it may interfere with sleep. There is also indications that while the essential amino acid tryptophan is vital for sleep, many sources of protein lack sufficient quantities [10]. Personally, I find that a scoop of protein in a glass of milk seems to help me sleep.raw I take [http://go.fellrnr.com?id=35454X937677&xs=| 1&xcust=ProteinONW&url=http%3A%2F%2Fwww.amazon.com%2Fgp%2Fproduct%2FB000QSNYGI Optimum Nutrition's Gold Standard 100% Whey], as it dissolves easily, is reasonably priced and seems to be good quality. The vanilla flavor tastes great mixed with Gatorade, or with milk and cocoa powder. See also [[Protein Powder Contamination]]. 3 |-[1]Protein| Pea flour [http://en| 2.wikipedia.org/wiki/Protein http://en.wikipedia.org/wiki/Protein]4 |- | Egg protein cooked [| 2]Amino Acids.8[http://en.wikipedia.org/wiki/Amino_acid http://en.wikipedia.org/wiki/Amino_acid]|- | Milk protein [| 3]Complete Protein[http://en.wikipedia.org/wiki/Complete_protein http://en.wikipedia.org/wiki/Complete_protein]5 |-[4]Protein Combining| Soy protein isolate [http://en| 3.wikipedia.org/wiki/Protein_combining http://en.wikipedia.org/wiki/Protein_combining]9 |-[5]protein metabolism| Free AA [http://www| 4.pponline.co.uk/encyc/protein-metabolism.htm http://www.pponline.co.uk/encyc/protein3 |-metabolism.htm] | Casein isolate [| 6]Strength Training Diet.1 [http://www.pponline.co.uk/encyc/strength|-training| Free AA (profile as casein) | 7-diet7.htm http://www.pponline.co.uk/encyc/strength5 |-training| Whey isolate | 8-diet.htm]10 |}[7]Protein: how =How much do runners needprotein in a meal?=[http://facultyThere's quite a bit of research into how much protein can be consumed in a single meal for optimum muscle growth.washingtonSome of this research can be misleading as the protein is often given in a fasted state with no other nutrients, which makes it more likely that some of the protein will be burned for energy rather than going to muscle growth.edu/crowther/Misc/RBCA review of the available research<ref name="SchoenfeldAragon2018"/> concluded that >20g of proteinin a meal may produced additional muscle growth, and suggests that 0.shtml http:4 g/Kg/facultymeal for a minimum of four meals/day is optimal.washington.edu/crowther/Misc/RBC/Slower digesting proteins may result in a higher level of proteinintake being effective.shtml] =References=<references>[8]Runner's World <ref name="SchoenfeldAragon2018">Brad Jon Schoenfeld, Alan Albert Aragon, How much protein can the body use in a single meal for muscle- eat more building? Implications for daily protein[http://www.runnersworld.com/article/0distribution, Journal of the International Society of Sports Nutrition, volume 15,7120issue 1,s6-242-300--12554-02018,00.html ISSN [http://www.runnersworldworldcat.comorg/articleissn/0,7120,s61550-2422783 1550-300--12554-02783],00.html] [9]Energy drink: do protein shakes improve performance?doi [http://wwwdx.pponlinedoi.coorg/10.uk1186/encyc/energys12970-drink018-do0215-protein-shakes-improve-performance-40878 http://www1 10.pponline.co.uk/encyc1186/energy-drink-dos12970-protein018-shakes0215-improve-performance-408781]</ref> [10]waking up to the performance <ref name="BilsboroughMann2006">Shane Bilsborough, Neil Mann, A Review of Issues of Dietary Protein Intake in Humans, International Journal of sleepSport Nutrition and Exercise Metabolism, volume 16, issue 2, 2006, pages 129–152, ISSN [http://www.pponlineworldcat.co.ukorg/encycissn/sleep1526-loss484X 1526-making-sure-it-doesnt-affect-your-training 484X], doi [http://wwwdx.pponlinedoi.coorg/10.uk/encyc/sleep-loss-making-sure-it-doesnt-affect-your-training] [11]Branched chain amino acids prevent muscle protein breakdown but they don't boost performance[http:/1123/wwwijsnem.pponline16.co2.uk/encyc/0391129 10.htm http:1123//wwwijsnem.pponline16.co2.uk129]</encycref></0391.htm]references>