Tag Archives: Body Tissues

Protein Requirement For Runners.

The importance of protein for runners is, protein helps in injury prevention. Protein is crucial to muscle recovery after a run.

During running a alot of body tissues experience small tears. A diet rich in protein helps in repairing muscle damage.

Research also has shown when protein is taken atleast one hour after work out it diminishes the effects of cortisol—the so-called “stress” hormone that breaks down muscle.

Amount of protein runners should eat

To gain the full benefits of protein’s power, most sports dieticians and nutritionists recommend eating protein within 30 minutes of finishing a run that’s when your muscles are the most receptive to a helping hand.

The amount of protein to eat should be based on your sex, weight and age. Running Times magazine has a formula on how to calculate your Protein requirement based on your weight.Read it at Running Times Nutrition

Glucosamine Supplement For Runners

Glucosamine is a compound found naturally in the body, made from glucose and the amino acid glutamine. Glucosamine is needed to produce glycosaminoglycan, a molecule used in the formation and repair of cartilage and other body tissues.

Production of glucosamine slows with age.

Older runners complain of stiff joints that are inelastic. This makes the joint prone to damage and may lead to pain, swelling, loss of movement, and further deterioration.

If a joint pain is taking long to heal a glucosamine supplement might help to speed up healing.

Taking glucosamine as a nutritional supplement is thought to help repair damaged cartilage by augmenting the body’s supply of glucosamine.

Like other drugs and supplements glucosamine has its share side effects

Side effects may include drowsiness, headache, insomnia, and mild and temporary digestive complaints such as abdominal pain, poor appetite, nausea, heartburn, constipation, diarrhea, and vomiting.

Like all supplements, they work best when taken under supervision of your qualified medical Doctor