MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
Subscribe
MH Challenge Week 3 – Khan Porter
Watch 0:59

MH Challenge Week 3 – Khan Porter

{headline}

{headline}

If You Want To Run Faster, You Should Try Smiling More

If You Want To Run Faster, You Should Try Smiling More

How Your Favourite Breakfast Can Speed Up Your Metabolism In Just 7 Minutes

How Your Favourite Breakfast Can Speed Up Your Metabolism In Just 7 Minutes

Running The Alps

Running The Alps

Run Like A New Yorker

Run Like A New Yorker

{headline}

{headline}

The Running Man

The Running Man

Trust Me, You Should Really Start Microwaving Your Protein Bar

Trust Me, You Should Really Start Microwaving Your Protein Bar

Holy Gains, Mark Wahlberg's Supplement Range Is FINALLY Available In Australia

Holy Gains, Mark Wahlberg's Supplement Range Is FINALLY Available In Australia

{headline}

{headline}

The Most Effective Protein To Rebuild Muscle Lost During Injury

The Most Effective Protein To Rebuild Muscle Lost During Injury

Can You Train For A Marathon, Without Sacrificing Your Hard Earned Gains?

Can You Train For A Marathon, Without Sacrificing Your Hard Earned Gains?

Here's How Fast You'd Have To Run To Keep Up With Marathon Runner Kipchoge

Here's How Fast You'd Have To Run To Keep Up With Marathon Runner Kipchoge

(Sponsor)

5 Hacks To Up Your Training, Whatever Your Fitness Ability

5 Hacks To Up Your Training, Whatever Your Fitness Ability

Mark Wahlberg Reveals Everything He Eats In A Day To Get Absolutely Jacked

Mark Wahlberg Reveals Everything He Eats In A Day To Get Absolutely Jacked

5 Australian Tracks & Trails For Every Runner, As Tried By MH

5 Australian Tracks & Trails For Every Runner, As Tried By MH

  1. Home
  2. Fitness

Want to Run a Faster 5K? Make Sure You’re Getting Enough Protein

A new study suggests upping your protein can shave more than a few seconds off the clock. - by Danielle Zickl
  • 05 Oct 2018
Want to Run a Faster 5K? Make Sure You’re Getting Enough Protein Getty Images

It should come as no surprise that runners need protein in their diets to help repair their muscles after a tough workout, but new research hints at a more surprising benefit of the nutrient: It might even make you faster, according to a small study published in Medicine & Science in Sports & Exercise.

In the study, 10 male endurance runners between 24 and 40 years old ran a 20K, 5K, 10K, and 20K over four consecutive days. One group of men ate a diet low in protein—0.94 grams (g) per kilogram (kg) of bodyweight, or about .42g per pound of bodyweight—one group ate a diet moderate in protein (1.2g per kg, or .54g per pound), and one group ate a diet high in protein (1.83g per kg, or .82 grams per pound).

After that, the researchers tested the men’s performance in the 5K distance as a measure of their performance capacity. They discovered that the runners who consumed a high amount of protein ran a a 5K that was about 1.5 percent faster—or about 16 seconds—than those who ate lower amounts.

RELATED: Here's How Fast You'd Have To Run To Keep Up With Marathon Runner Kipchoge

One possible reason? Those in the moderate and high protein groups “maintained whole-body protein balance,” study author Dr. Daniel Moore, assistant professor of kinesiology and physical education at the University of Toronto, told Runner’s World in an email. This higher protein balance may have been helpful in maintaining muscle strength, in particular, the max contraction of your quads—the muscle group that extends your knees—which can help improve short-distance running performance.

The group who consumed a low amount of protein actually saw decreases in markers of exercise performance after only four days, like muscle contraction, force, and speed, says Moore. Eating too-little protein can throw off your whole-body protein balance. If that lack is sustained over a prolonged period, it could ultimately translate into a loss of lean body and muscle mass.

And while the study only observed men, Moore believes women would see benefits from upping their protein intake, too—though it’s possible it may not be to the same extent as in men.

RELATED: Ultimate Treadmill Workout: Lose Belly Fat and Build Muscle

“We believe that any endurance athlete who trains regularly—most days of the week—and who is interested in maximising their recovery from and adaptation to their training would be wise to ensure they are consuming not only adequate energy and carbohydrates, but also protein,” he said.

Keeping with the results of the study, getting a high amount of protein (1.8 grams per kilogram of body weight) means that if you weigh 130 pounds, you should eat around 106 grams of protein per day. Foods such as chicken, turkey, fish, tofu, tempeh, and beans are all good sources to add to your regular diet to help boost your overall performance, whether you’re training or racing.

This article originally appeared on Runner's World

BIG SUMMER SALE - NOW ON

Just $15 for 6 issues

SAVE 74% Subscribe Now
BIG SUMMER SALE - NOW ON
  • Fitness
  • Running Tips
  • Cardio Workouts
  • Aerobic Exercise

Recommended to you

MH Challenge Week 3 – Khan Porter
Watch 0:59

MH Challenge Week 3 – Khan Porter

{headline}

{headline}

If You Want To Run Faster, You Should Try Smiling More

If You Want To Run Faster, You Should Try Smiling More

How Your Favourite Breakfast Can Speed Up Your Metabolism In Just 7 Minutes

How Your Favourite Breakfast Can Speed Up Your Metabolism In Just 7 Minutes

Running The Alps

Running The Alps

Run Like A New Yorker

Run Like A New Yorker

{headline}

{headline}

The Running Man

The Running Man

Trust Me, You Should Really Start Microwaving Your Protein Bar

Trust Me, You Should Really Start Microwaving Your Protein Bar

Holy Gains, Mark Wahlberg's Supplement Range Is FINALLY Available In Australia

Holy Gains, Mark Wahlberg's Supplement Range Is FINALLY Available In Australia

{headline}

{headline}

The Most Effective Protein To Rebuild Muscle Lost During Injury

The Most Effective Protein To Rebuild Muscle Lost During Injury

Can You Train For A Marathon, Without Sacrificing Your Hard Earned Gains?

Can You Train For A Marathon, Without Sacrificing Your Hard Earned Gains?

Here's How Fast You'd Have To Run To Keep Up With Marathon Runner Kipchoge

Here's How Fast You'd Have To Run To Keep Up With Marathon Runner Kipchoge

(Sponsor)

5 Hacks To Up Your Training, Whatever Your Fitness Ability

5 Hacks To Up Your Training, Whatever Your Fitness Ability

Mark Wahlberg Reveals Everything He Eats In A Day To Get Absolutely Jacked

Mark Wahlberg Reveals Everything He Eats In A Day To Get Absolutely Jacked

5 Australian Tracks & Trails For Every Runner, As Tried By MH

5 Australian Tracks & Trails For Every Runner, As Tried By MH

MensHealth
  • About Us
  • Subscribe Today
  • Contact Us
  • Pacific Magazines
  • Partners
  • 7Plus
  • Terms
  • Privacy Policy
  • Privacy Statement
MensHealth Magazine Subscribe
  • About Us
  • Subscribe Today
  • Contact Us
  • Pacific Magazines
  • Partners
  • 7Plus
  • Terms
  • Privacy Policy
  • Privacy Statement

Brands

  • Women's Health
  • marie claire
  • Instyle
  • Beauty Crew

Pacific Network

  • Better Homes and Gardens
  • BHG Shop
  • New Idea food
  • New Idea
  • Who
  • Girlfriend
  • That’s Life
  • Home Beautiful
  • All Recipes
  • Practical Parenting
© 2019 Pacific Magazines