Thanks man! always following your tips. Question: the carbs and protein requirements are the same if I ran a fast 10k or 21k or 42k or even an ironman? For protein specifically, I find 40gr after a marathon might me too low, but that's my assumption. Thanks!
You're welcome Ivan! Good question, and thanks for it too because it's made me realise I need to be clearer about this in the future. 20g is the 'minimum' I would suggest because it makes sure that you're at least getting a decent amount of protein to help repair muscle tissue. There isn't actually an upper limit of protein intake, it just becomes less useful when it comes to muscle repair/growth. This is actually based on muscle mass/body weight. A lighter person may have all the protein they need to start repairing muscle tissue with 20g of protein, whereas a heavier person with more muscle may need 40g to repair their muscle tissue. The activity is not the deciding factor for protein intake, it is more the amount of protein you can use. For example, 40g of protein for someone who only needs 20g of protein won't do anything else, so the same protein 20g of protein is required whether they have done a fast 10k vs a marathon. With that said, the protein requirements become more important the harder/longer the exercise because of the stress of it, but the amount itself doesn't change. If possible, I would always opt for the upper end if you're able to, especially if it was harder exercise. Hopefully that makes sense? Let me know if not! 🙂
Do you have a favourite post-race snack?
Milk with nesquik
Nice! 💪
Thanks man! always following your tips. Question: the carbs and protein requirements are the same if I ran a fast 10k or 21k or 42k or even an ironman? For protein specifically, I find 40gr after a marathon might me too low, but that's my assumption. Thanks!
You're welcome Ivan! Good question, and thanks for it too because it's made me realise I need to be clearer about this in the future.
20g is the 'minimum' I would suggest because it makes sure that you're at least getting a decent amount of protein to help repair muscle tissue. There isn't actually an upper limit of protein intake, it just becomes less useful when it comes to muscle repair/growth. This is actually based on muscle mass/body weight. A lighter person may have all the protein they need to start repairing muscle tissue with 20g of protein, whereas a heavier person with more muscle may need 40g to repair their muscle tissue.
The activity is not the deciding factor for protein intake, it is more the amount of protein you can use. For example, 40g of protein for someone who only needs 20g of protein won't do anything else, so the same protein 20g of protein is required whether they have done a fast 10k vs a marathon.
With that said, the protein requirements become more important the harder/longer the exercise because of the stress of it, but the amount itself doesn't change. If possible, I would always opt for the upper end if you're able to, especially if it was harder exercise.
Hopefully that makes sense? Let me know if not! 🙂