Protein for Ultra Runners: How Much Do I Need?
This free workshop and meal plan example provides insight into adequate protein intake for ultra runners (and all ultra athletes). Protein is important for the repair and remodelling of damaged muscle tissue, in addition to maintaining lean muscle mass. Ultra running can cause huge amounts of muscle damage, so protein is important to ensure you are supporting muscle for pace and power. The video below provides a guide to protein for ultra runners and how to incorporate it into your diet. Further down the page you will find a downloadable mixed meal plan and a video walk-through description of it.
As an extra, the attached meal plan provides an example of how you can pulse protein across your day to ensure you maintain muscle protein synthesis and support muscle tissue repair effectively. The meal plan also provides details of how you can meet your macro and micronutrient needs each day. This example meal plan is designed for a 70 kg athlete running 10k each day. Energy is balanced and carbohydrates are set to recommended levels to meet the demands of daily sessions. Protein is set to limits suggested in the video at 1.8 g per kg of body weight per day for ultra runners.