Myths Busted: The Skinny On Protein

Almonds and other nuts are a great source of protein for runners to eat during the day. Photo: www.shutterstock.com

Myth #5: Protein Powders Are A Must-Have Supplement For Athletes

Those tubs of protein powder do have their merits, particularly fast-digesting whey, which has a very high protein quality score, but it’s very much possible for runners to meet their increased protein requirements from food alone.

For example, a post-run smoothie that contains a half-cup Greek yogurt, 1 cup fat-free milk and two tablespoons peanut butter without any powder supplement has about 25 grams of protein. According to a 2009 study in the American Journal of Clinical Nutrition, 20 grams of protein post-workout is the magic number to stimulate muscle recovery and synthesis.

RELATED: What The Elite Athletes Eat

Protein Power
Here’s the grub that can help a 160-pound runner get enough protein during one day.

2 hard-boiled eggs
Protein: 12 grams

6 ounces Atlantic salmon
Protein: 34 grams

1 cup cooked quinoa
Protein: 8 grams

1 cup cooked lentils
Protein: 18 grams

1 ounce almonds
Protein: 6 grams

1/2 cup low-fat cottage cheese
Protein: 14 grams

1 cup fat-free milk
Protein: 8 grams

1 cup cooked oatmeal
Protein: 6 grams

Total Protein: 106 grams

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