Protein for women - Tilted Forum Project Discussion Community

FaderMonkey · 03-21-2009, 04:42 PM

My girlfriend and I have decided to run a marathon a little less than a year from now. She's started to become concerned that her protein intake isn't enough as she begins her training. Any thoughts on how much protein she should have per day? What are some good protein sources for women? Any powders for bars?

Slims · 03-21-2009, 04:54 PM

Since you are training for an endurance event your protein needs should be similar to a male marathoner.

Check out: Hammer Nutrition - Fuels & Supplements for the Endurance Athlete

They have an excellent selection of nutrition/protein supplements specifically designed for endurance athletes. Most protein supplements are geared towards power lifters who just want to bulk up.

Their site isn't simple...they offer a lot of combination products for the average athlete as well as separate protein/electrolytes/carbohydrate replacements for those who want to tailor to their exact needs.

I have used and recommend Perpeteum for training and Recoverite for recovery (simple enough). Perpeteum is like a sports drink except it is very low in simple sugars and other ingredients that cause stomach discomfort. It also includes a small amount of soy protein as well as some amino acids to help keep your body from burning muscle during a long run. The recoverite gives your body what it needs after a run, to include some protein.

If your friend still feels she needs more protein, some whey protein taken before bed should be all she needs so long as she is consuming a good protein source with every meal (like chicken).

I have also used Muslce Milk and Syntha Six. I recommend them both, but my needs are different as I am also trying to hold onto muscle mass. FWIW my system cannot handle a full blown protein shake/bar before/after a workout. I usually just take a shake after a trip to the gym and before bed, but not following a run.

Baraka_Guru · 03-21-2009, 06:20 PM

I'm currently reading a book on sports nutrition called Power Eating, by Susan Kleiner, who has trained many professional athletes over the years. It covers many goals, including building mass, endurance training, cutting fat, and prepping for bodybuilding competitions.

It recommends the following amount of protein for endurance training: 2.2 grams of protein per kilogram of body weight.

So... 2.2 g of protein X 68 kg = 150 g of protein per day

(A kilogram is equal to 2.2 pounds, so this would equate to 1 g of protein per pound of body weight. This means the above example is for a person weighing 150 lbs.)

The protein is for the breakdown of essential amino acids, as Slims referred to, and can be used for energy, especially when the body is running low on carbs. The acids also stimulate muscle repair and development after exercise.

Basically, for endurance training, protein will be used for both energy and recovery.

Protein should come from various sources, including animal products, legumes, etc. Try not to rely too much on animal sources, as vegetable sources come loaded with complex carbohydrates, which are great for endurance athletes.

As Slims also mentioned, consider using an electrolyte carbohydrate drink for replenishing fluids and energy to muscles, which is key to endurance training and recovery. You don't want to do what they call "bonking out" during a race or during your training. Be sure to get the proper fuel at all times.

FaderMonkey · 03-21-2009, 06:48 PM

Thanks for the info! I'll make sure to pass it along to my girlfriend.

JumpinJesus · 03-21-2009, 06:57 PM

What? No one's mentioned the obvious protein source yet?

TFP, you disappoint me. You're not living up to your sexy name.

noodle · 03-21-2009, 07:02 PM

JJ, it was my very first thought.

/my two unhelpful cents.

spectre · 03-21-2009, 07:03 PM

Quote:

Originally Posted by JumpinJesus

What? No one's mentioned the obvious protein source yet?

A diet high in meats, milk, and beans?

Cynthetiq · 03-21-2009, 07:11 PM

Quote:

Originally Posted by JumpinJesus

What? No one's mentioned the obvious protein source yet?

TFP, you disappoint me. You're not living up to your sexy name.

I thought this was going to be a variant on the creampie and facial threads.... alas, it is just about protein and nutrition.

thanks BG I think I'm going to have to look more into that.

Daniel_ · 03-22-2009, 02:11 AM

Quote:

Originally Posted by Cynthetiq

I thought this was going to be a variant on the creampie and facial threads.... alas, it is just about protein and nutrition.

thanks BG I think I'm going to have to look more into that.

When I first saw it, it was just next to the facial/creampie thread!

as in:

-----------------
Ok, we talked facials, how about creampie? ( 1 2)
-----------------
Protein for women
-----------------

highthief · 03-22-2009, 03:03 AM

I would also add re proteing intake and the rule of 1 gram per pound of bodyweight - it has to be quality protein. Don't even count the trace amounts you find in bread, pasta, etc. Each of those grams needs to come from good sources such as meat, fish, dairy, soy, etc.

Watch the overall caloric intake. I'm 7 weeks out from a half-marathon and am working to keep my weight down. Every pound of blubber I gain will add between 30-60 seconds to my time, so be aware of your weight.

03-21-2009, 04:42 PM	#1 (permalink)
FaderMonkey Psycho Location: Orlando, FL	Protein for women My girlfriend and I have decided to run a marathon a little less than a year from now. She's started to become concerned that her protein intake isn't enough as she begins her training. Any thoughts on how much protein she should have per day? What are some good protein sources for women? Any powders for bars?

03-21-2009, 04:54 PM	#2 (permalink)
Slims Eccentric insomniac Location: North Carolina	Since you are training for an endurance event your protein needs should be similar to a male marathoner. Check out: Hammer Nutrition - Fuels & Supplements for the Endurance Athlete They have an excellent selection of nutrition/protein supplements specifically designed for endurance athletes. Most protein supplements are geared towards power lifters who just want to bulk up. Their site isn't simple...they offer a lot of combination products for the average athlete as well as separate protein/electrolytes/carbohydrate replacements for those who want to tailor to their exact needs. I have used and recommend Perpeteum for training and Recoverite for recovery (simple enough). Perpeteum is like a sports drink except it is very low in simple sugars and other ingredients that cause stomach discomfort. It also includes a small amount of soy protein as well as some amino acids to help keep your body from burning muscle during a long run. The recoverite gives your body what it needs after a run, to include some protein. If your friend still feels she needs more protein, some whey protein taken before bed should be all she needs so long as she is consuming a good protein source with every meal (like chicken). I have also used Muslce Milk and Syntha Six. I recommend them both, but my needs are different as I am also trying to hold onto muscle mass. FWIW my system cannot handle a full blown protein shake/bar before/after a workout. I usually just take a shake after a trip to the gym and before bed, but not following a run. __________________ "Socialism is a philosophy of failure, the creed of ignorance, and the gospel of envy, its inherent virtue is the equal sharing of misery." - Winston Churchill "All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act out their dream with open eyes, to make it possible." Seven Pillars of Wisdom, T.E. Lawrence

03-21-2009, 06:20 PM	#3 (permalink)
Baraka_Guru warrior bodhisattva Super Moderator Location: East-central Canada	I'm currently reading a book on sports nutrition called Power Eating, by Susan Kleiner, who has trained many professional athletes over the years. It covers many goals, including building mass, endurance training, cutting fat, and prepping for bodybuilding competitions. It recommends the following amount of protein for endurance training: 2.2 grams of protein per kilogram of body weight. So... 2.2 g of protein X 68 kg = 150 g of protein per day (A kilogram is equal to 2.2 pounds, so this would equate to 1 g of protein per pound of body weight. This means the above example is for a person weighing 150 lbs.) The protein is for the breakdown of essential amino acids, as Slims referred to, and can be used for energy, especially when the body is running low on carbs. The acids also stimulate muscle repair and development after exercise. Basically, for endurance training, protein will be used for both energy and recovery. Protein should come from various sources, including animal products, legumes, etc. Try not to rely too much on animal sources, as vegetable sources come loaded with complex carbohydrates, which are great for endurance athletes. As Slims also mentioned, consider using an electrolyte carbohydrate drink for replenishing fluids and energy to muscles, which is key to endurance training and recovery. You don't want to do what they call "bonking out" during a race or during your training. Be sure to get the proper fuel at all times. __________________ Knowing that death is certain and that the time of death is uncertain, what's the most important thing? —Bhikkhuni Pema Chödrön Humankind cannot bear very much reality. —From "Burnt Norton," Four Quartets (1936), T. S. Eliot Last edited by Baraka_Guru; 03-21-2009 at 06:23 PM..

03-21-2009, 06:57 PM	#5 (permalink)
JumpinJesus Junkie Location: Chicago	What? No one's mentioned the obvious protein source yet? TFP, you disappoint me. You're not living up to your sexy name. __________________ "I can normally tell how intelligent a man is by how stupid he thinks I am" - Cormac McCarthy, All The Pretty Horses

03-22-2009, 03:03 AM	#10 (permalink)
highthief Junkie Location: Ontario, Canada	I would also add re proteing intake and the rule of 1 gram per pound of bodyweight - it has to be quality protein. Don't even count the trace amounts you find in bread, pasta, etc. Each of those grams needs to come from good sources such as meat, fish, dairy, soy, etc. Watch the overall caloric intake. I'm 7 weeks out from a half-marathon and am working to keep my weight down. Every pound of blubber I gain will add between 30-60 seconds to my time, so be aware of your weight. __________________ Si vis pacem parabellum.

03-21-2009, 06:48 PM	#4 (permalink)
FaderMonkey Psycho Location: Orlando, FL	Thanks for the info! I'll make sure to pass it along to my girlfriend.