How Much Protein Do Runners Actually Need?
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- čas přidán 13. 07. 2024
- The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.
We upload our video podcasts to CZcams every 2 weeks and to audio-only podcast apps weekly. Make sure you never miss an episode: you can find all our podcasts on Captivate, just follow this link!:
feeds.captivate.fm/runningcha...
What would you like us to discuss on the podcast? Let us know in the comments or email us at: podcast@therunningchannel.com
What's in this video:
00:00:00 - Celebrating our Award
00:04:10 - Running and VO2 Max Tests
00:08:21 - The Gladiators Reboot and Embarrassing Moments
00:12:44 - The Importance of Protein in Exercise
00:17:03 - Protein Intake for Runners
00:21:45 - Exploring Vegan and Vegetarian Protein Sources
00:25:53 - The Celebration at the Office
00:30:04 - Where to Pin Your Race Bib
00:34:17 - Adjusting Training Plans for Slower Runners
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Please put the podcast on CZcams every week!! I find it so much better watching and seem to take a lot more from it
I'd love the podcast on CZcams every week, even though I listen on Spotify too!
I tend to miss the podcasts that are not on CZcams, and have to catchup later on, please have them all on CZcams!
Aren't you distracted when running then? 😉
Please put the podcast on CZcams every week! Pretty please!
Hear, hear
Yes please put the podcast on CZcams every week, I do my S&C in front of the TV watching you guys; more CZcams podcasts = more S&C for me :)
I don't think you'll ever understand the true extent of how much you guys have helped people with their running. I am just over a month in with my running goal. Couch to 5k. I am on 4K easy runs. Part of the credit goes to you.
There’s a new study that tracked protein synthesis over 12+ hours and found people could absorb way more than 30g per dose. David Roche wrote about it for Trail Runner magazine I believe.
Yes! Please add it to CZcams every week as I forget to check podcasts. 😂
Hi 😂 Dawn here, still awake and deffo got my teeth in.
❤
100% put the podcast on CZcams every week, loving the content guys, keep it up! And congrats on your running show award 🎉
Magnets on your bibs are the way to go, no more holes in your tops/ sticking pins in yourself/ frantically trying to find four pins the same. I have the runr magnets and they are super strong. Slight disclaimer, they are so strong I have got attached to my car and a metal fence, also if you bend over the top and bottom of your bib will stick together but I wouldn't go back to pins.
Keep up the good work, you are my absolute favourite podcast
Meeting you in Birmingham felt like stepping into a parallel universe of unexpected inspiration. A massive shoutout to Rick for sprinkling some motivational magic my way. I had grand plans for the Birmingham Marathon this year, but my self-doubt was building a fortress, and I tend to procrastinate like it's an Olympic sport. When I hesitated about participating, Rick hit me with a profound 'why not'? Now, I'm proudly registered for my second marathon in May. Huge thanks to Rick and the entire squad for being the catalysts of motivation - you've turned doubters into determined runners. So, if doubt knocks on your door, find your inner 'why not,' sign up for that race, break your personal best, and let the hilariously unexpected journey unfold!
It was so lovely meeting you! So glad you signed up for the marathon 💪💪
Absolutely brilliant for you! 👏 good luck with it all.
i'd love a weekly CZcams pod please! Also, magnets (runr) were a game changer for me. No more faffing around with safety pins and I've never had a bib come loose over tens of events, road and trail in some pretty awful condiitons.
Andy going “I worry about you sometimes…” I quite literally almost spit my tea out 😂
Congratulations on the podcast award it's so well deserved, and please put the podcast on CZcams every week if it's not to much trouble, I really enjoy watching it. Keep up the great work.
Vegan for many years now and tofu and beans are great sources of protein. Often have one of those two things in most of my meals. Nuts and legumes are great too. Pretty easy to hit protein needs.
Sorry Rick, it looks like everyone wants the podcast on CZcams every week. Including me. On a positive note, it's a great watch. Well done! Congratulations on the award too 🎉
Well done for not forgetting the Vegan Runners. I have been Vegan and a member of UK Vegan Runners running group for nearly 6 years. There are a lot of Vegan Protein sources like Tofu, Tempeh, Beans, Edamame Beans, Peas, Legumes like Lentils, Chickpeas, Seitan, Quinoa, Whole Grains, Nuts, Seeds, even Green Vegetables.
Been watching this since ep. 1 and never realized I had been missing half of the shows! Very glad that you brought this up :D
Veggie runner here. Yes please to the veggie/vegan running video and yes please to CZcams every week. 😊
As someone who only has seen the CZcams vids: A podcast every week?! Please put them up as videos, I love watching you three banter back and forth!
Holy moly I absolutely have always thought this was a twice a month deal..! We've been missing half of this golden content. Please put the others on CZcams too!
As a vegetarian runner who doesn’t eat eggs, tofu is my best friend and the way I manage to start my day with +20g of protein. Beans (and lentils, edamame, peas…) are also a great source and loaded with carbs. I’m in a caloric deficit atm so sometimes I’ll have a vegan protein shake to get to my ~100g protein/day without eating too many calories, but if that’s not an issue, it’s 100% possible to achieve the protein goals without supplements.
Congrats on Winning the Award; Well Deserved! Many thanks for all the great videos
Great to watch definitely need to video every week 👍🏻
Ive been watching TRC since 2019, and it was so surreal meeting you all at the running show. For you, we are complete strangers, but to us you are actually in our every day life’s. Whether it be listened to the podcast watching on CZcams or see the content on Instagram. I was so excited about meeting you guys and just wanted to say thank you for being so nice and kind. It must of been an exhausting day but each of you gave your time to speak to me. Even my husband(non-run) who I’d dragged along to the show, said “ are these the people you keep going on about? They are so nice!”
Thank you again
Please add the podcast to CZcams every week! Love watching you guys with a weekend coffee!
I’m cooking for the next week whilst I listen. And of the hosts, Sarah’s my favorite. ❤️ but I do enjoy you all, and the banter.
I listen to you when I'm running it helps with my cadence and it helps me forget the pain when I run
YES, get it on You Tube EVERY WEEK PLEASE 🙏 🎉
I had no idea I was missing episodes, they must be put online!! 🙏
Congratulations on your award loving all the content videos and podcasts ❤👏👏👏
Andy, regarding your Vegan question: I embraced a vegan lifestyle a year or two into my running journey, and the impact on my performance was truly remarkable. Not only did my runs become easier and slightly faster, but my recovery time significantly improved.
Addressing the protein concern, it's actually quite manageable on a plant-based diet. Considering that all protein originates from plants (well, amino acids, but let's keep it simple), getting your protein directly from plants eliminates the middle "moo." Virtually every seed, not just hard grains but also legumes and nuts, contains a high percentage of protein.
For a well-rounded protein intake, diversify your plant-based diet until you feel satisfied. If you're ever concerned about meeting your protein needs, include legumes in your meals - think hummus, baked beans, pea soup, rice with lentils, and more. The options are plenty, and you'll find that achieving adequate protein on a vegan diet is both feasible and delicious.
well put, i was pretty much going to say the same thing 😀
Avoid the middle moo...😂 ❤ ps your post made me hungry.... fortunately I have some black sesame+chickpea hummus!!
Just chiming in to add another vote to the vegan band wagon. There are some big sources of protein that you can add to your meals: tofu, beans, nuts... But don't forget that the little stuff adds up too. Ground flaxseed (buy it ground, not whole because the whole ones are sort of too small to chew, so they tend to go right through like corn) has 2 grams of protein per tablespoon, which is just the right amount to add to your oatmeal without it tasting too health-food-y, and also lowers your blood pressure, your cholesterol, and your risk of cancer. A 1/2 cup of dry rolled oats makes a full bowl of oatmeal and has 5 grams of protein, lowers your cholesterol, and helps control blood sugar well enough that oatmeal diets were the standard of care for diabetes before modern drugs. A cup of cooked brown rice has 5 grams of protein, a 1/4 cup of dried farro makes about a cup cooked and has 6 grams. A cup of raspberries or cherries has a gram and a half. A cup of broccoli has 2.5 grams of protein, a cup of cooked kale has 3.5 grams... The little bits and pieces you eat during the day add up, so just be sure your meals and snacks are made of produce, whole grains, beans, and nuts, instead of packaged convenience stuff, and you'll be fine. Bigger or more active people have higher protein needs, but bigger, more active people also have higher calorie needs, so they just tend to eat a bit more. If what you are eating is well-balanced, eat the right amount of food for you, and your protein should be well taken care of because when you eat more food in general, you'll be getting more protein too.
I agree, good point. I would just add that bioavailability is slightly lower than with animal protein as lot plant protein is contained in structural fiber which gets degraded only in the colon so we can’t absorb some of these amino acids.
I’m only saying here that on vegan diet people should overshoot protein targets to be at the same level as if they would consume animal proteins too.
That’s why I would recommend vegan shake supplements after workouts.
I reiterate this point. Veganism is definitely beneficial to an active lifestyle. Interesting point about helping the gut heal after a run…I shall be mindful of when I eat after a run now. Thanks for the tips. You guys are very funny.
Yes please. Weekly podcasts on CZcams. Great to see you all at the weekend 🙂
Oh man weekly YES please, I had no idea I was missing a whole other episode!
The 30 minute anabolic window post workout has been long debunked by lots of studies... best way to do it is to eat the adequate amount which, to be sure you meet it, is 2g/kg and you can take take protein throughout the day not necessarily after or before the workout
From my part of the world, you're my Saturday morning coffee routine! Wake up, coffee and podcast, and then I settle into the rest of the day.
Also love the podcast on youtube! Would love to see more here!
👏👏👏
100% we need the podcasts on CZcams every week please guys! 🙏
Love to see you on you tube weekly. Btw another idea for Andy to run is Marathon pour tous. Organized by the Paris Olympic committee where they offer 40k people a chance to run a marathon on the exact route of the Olympic marathon. I just won my entry ticket and am looking forward to running it.
Please keep on CZcams! I watch during my work breaks
I'm 100% only youtube. I just don't get on audio only podcasts due to my habits. Please keep them on youtube every week because I live you podcast!!!!!❤❤❤❤
I'm Vegan and I find getting my daily protein intake rather easy. I have things like Seitan, tofu, tempeh, nuts, peanut butter, yeast flakes, lentils and etc and the odd protein shake a day. Vegan runners website also have tips and tricks for incorporating the different macro and micro nutrients into your diet. Also other youtubers like Ben Parkes who's vegan does what he eats for the day videos, which is a good way to be inspired.
Great tips! Thanks Sophie
I would love a weekly podcast video ❤❤ love yall teasing each other 😂😂 and congrats on the award ❤❤❤
Andy you almost namechecked my running club! "Are you a Vegan and a runner?" I can tick those boxes I'm a member of Vegan Runners! We are the most represented club at Park Run 💚🖤
I get my protein most from Beans, Greens and Grains. It is easily missed and often forgotten that you still get Protein from foods that are better known for being carb heavy. Oats, Rice, Broccoli are prime examples. It all adds up, combined with lentils, tofu, tempeh and beans...I'm quietly confident I get more protein than many non vegan friends 👍
Would love to watch every week one CZcams. Running channel podcast is a ritual after my Sunday long run while eating a protein filled breakie. 😊
Hi congratulations the running channel 😊 my name is saraha and I listen to you from Australia. I listen to you after my run while having my breakfast. I am coming to uk for holidays in July this year. I am hoping to see you 😊
And yes, please add your weekly podcast on CZcams!!
I would love the podcast to be on youtube every week. Thank you😊
Please put it on CZcams every week. My partner and I love watching it!
IM A CZcams VIEWER AND ABSOLUTLY LOVE YOU GUYS. THEY ARE EVERY WEEK...DIDNT KNOW THIS, PLEASE UPLOAD TO CZcams PLEASE!
So nice to see TRC not turning veganism into an easy punchline for this topic 😅 I've been vegan for about 3 years now, not at all for health reasons, and generally find it very easy, at least in the Netherlands. Breakfast for me is the key, I'll have a big portion of overnight oats in vegan yoghurt, with some dark chocolate in it. High protein, high carbs and super delicious.
More generally, I'd say your points on glycogen and spreading your proteins are key too. I tend to eat a lot of slow, nutritious carbs, so for instance a lot of pasta or wholemeal bread, avoiding rice which is low in protein (you'd be surprised at the protein content of pasta or a good bread). But of course lentils and beans are great too, and I do eat quite a few "fake meats" based on soy, pea or wheat proteins as these are plentiful in the NL. No protein shakes or supplements though, those are unnecessary.
All this gets me through 5-6 running sessions a week, breaking my Parkrun PBs by minutes (thanks to the motivation TRC gives me!) and still improving, so I do use up quite some energy. I wouldn't credit the veganism as I just don't have the evidence for it and I'm not doing it for health, but I'm definitely convinced it's at least not holding me back at all.
I am one of the people that thought there was just a podcast every two weeks. No idea there was an audio only one. More videos!
Me too!
Yes please to all podcasts on CZcams!🙂
Would definitely like to see the podcast on YT every week please team!🙌🏻💪🏻
Holy cow, I'm literally doing the dishes watching this now. Nostradamus Rick. Love the show guys, and please come to Australia some day.
Please all eps on CZcams! I’ve watched all of them and never realised there were additional episodes elsewhere
Love having the podcast on CZcams
As a vegetarian runner I have no issues and don't take any supplements. I just try to eat a lot of fresh and unprocessed food.
👏👏
yes please put everything on youtube as well :) concidering BIB, I recommend magnets.
Yes please add the podcast to CZcams every week!
Yes, please put it out on here every week ❤
Definitely want to watch every week 🎉
Loved the pod as always. Can you make them longer please
Best running podcast ❤
Please put the running podcast on CZcams every week!!
Yes would love to see this podcast video every week
Yes, please make the podcast a weekly CZcams video! 👍
I like watching the podcast so yes please do it every week!
Video podcast every week, please! I listen when it’s audio only but I like the option to switch from my screen while I’m eating or cleaning and then audio when I’m driving.
I would love for the podcast to be on CZcams ever week
Veggie tip: hummus and similar bean spreads. You can make these from any bean and the flavour combos are endless. I personally love white bean, sun-dried tomato and herbs. Easy snack on a piece of Ryvita or whatever you like or add a bit to the side of your plate. I make a big batch once or twice a week and it keeps well in the fridge or freezer. Budget friendly and gives you a decent amount of protein.
Minimal prep needed so by far the easiest solution if you need to add some throughout the day.
My tips for vegetarian protein intake:
- Add beans, lentils or chickpeas to lunch and dinner. They're very verstatile. Think blackbean burger, lentilsoup, chickpea 'tuna'.
- Soy milk is quite high in protein.
- I eat two eggs on two pieces of full grain bread. Full grain bread in the Netherlands (where I am), are 6gr of protein a slice. I put cottage cheese under it, which often makes a lunch of 25-30gr of protein.
- Nut butters on bread, on ricecrackers, with apple/banana as a snack or in your oats. Oats themselves are also quite high in protein, especially with soy/oat milk.
- You can easily make wraps with red lentils that are very high in protein, you only need water and lentils.
- I often put cashews or walnuts on pastas or rice dishes. This levels the protein intake up a bit
Another vote for the podcast on CZcams every time, pretty please 😊
Yes. Podcast on CZcams every week please.
WHAT?! How have I been so oblivious to the fact I've been missing half of the podcasts by watching on youtube! Ha, yes please sign me up for weekly vids
For Sarah’s research 😊There are some 4:1 carb with protein gels out in the market there are some studies suggesting that a small amount of protein during exercise could be beneficial to distance runners - thanks for the excellent work you are all doing in the channel and podcast 🙌🙌
Yes, please put it on CZcams every week!
Please do put the podcast on CZcams each week, I really enjoy the panel conversation format.
Rick I’m with you on the extra park run on the Wirral! I too live in West Kirby and an extra location would be great.
Re: magnetic clips. Pins are 1-2 grams and make holes in shirt or vest, magnets are 30 grams and make no holes. Running around at around 90-91 kilo's, I dont mind the 30 grams. They only come off if you try to wear a shirt over it, put a jacket on or try sitting in the car afterwards. Another option is Event clip where it is plastic clips that dont push throug the fabric, leaves a little dent that may wash off or not (
Please put a weekly podcast on CZcams, I had no idea it was weekly, well done on the award 🏆
Thank you!!!
Great podcasts 👏 👍
Please put the podcast on CZcams every week. I don’t check audio podcasts very often. 😊
Very good podcast once again. On the vegetarian protein question.. My morning porridge is made it quinoa plus oats, and has some mixed seeds on top as well as the kefir or Greek yoghurt I use instead of milk as a topping. All of these are good sources of protein.
Also many vegetables contain protein eg broccoli is not far behind milk at about 2.8g per 100g. So including a few of the higher protein vegetables throughout your diet can help
Bib magnets are great, used them on all runs from faster paced XC races up to a 55k Ultra in rain, wind and thunderstorms!
Also worth pointing out some races specifically tell you where you need to wear your bib, especially none chip timed events where they need to see your number for timing! It also helps volunteers/marshals see your number to tick you off at checkpoints!
Oh, I didn't know you didn't put all the podcast episodes on CZcams. Definitely put them all on CZcams!
I watch the podcast on youtube!
I’m watching this episode on an oil rig in the Gulf of Mexico whilst running on the treadmill.
Another vote for weekly video!
yes- every week on youtube please- its my main source of everything!
Yes to weekly podcast on you tube!
WHAT?? I have been missing 50% of the podcasts??? I had no idea, please bring them to youtube!!!
Where can we find Rick's protein documentary you referenced? Great show btw.
I would definitely watch every week on CZcams. I mostly listen to music while I'm out and about.
Regarding the vegetarian protein intake, I think tofu is great. Nice protein levels and also good mineral content for runners.
Love your podcasts.
One for Rick - does drinking affect your running )and I don't mean water)?
yes please put it on youtube every week! I didn't even know it came out more ofter :P
Here, listening to the show from Chile. Currently training for the Santiago (half) marathon.
Good luck Rob! Let us know how you get on😁
If you test safety pins vs magnets I’d love to see you include race belts as well. They’re very common in triathlon because you can have your number at your back for the bike and then spin it around to the front for the run. It’s nice for running races too because you can store a few gels in it (especially with the aforementioned pocket problems with running shorts).
Please put on You Tube every week - I love watching over listening only
Whaaaat podcast is every week?! I love podcasts BUT i fell in love watching u record on youtube because I already watch ur youtube channel. soooo if it’s an option to see these every week that would be amazing!
Yes please add to CZcams, I didnt realise I was missing out
Agree with Rick, we definitely need another parkrun in Wirral. On the subject of magnets, the only reason why I’ve never used them was I thought they may mess with the timing chip. Seems like loads of people use them now so will give them a try.
Another option for the bib is an elastic belt with a couple of bits of bungee/paracord - they can usually be found for a few quid (we even got some in sponsor/goodie bag once). You punch small holes in the bib corners and attach it to the cords, securing it with the little plastic spring doohickeys that go on drawstrings. Or I suppose you could attach the little bits of string to some othe bit of kit.
The nice thing with the belt is that it can be moved easily if its not just right. The drawback is that it's another thing strapped around you torso.