Tag Archives: Muscle Damage

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

Recovery Drink After Running : Cherry Juice

Participating in long-distance endurance events, such as 26 miles marathon, causes a degree of muscle damage and inflammation for the runners. It takes several days to recover, the more experienced a runner the faster the speed of recovery.

Cherries help speedy recovery of marathon runners.

I have just read a scientific report that claims that athletes who drink the juice of Montmorency cherries recover faster after Marathon running.

Medicinal benefits of cherries

According to the scientist: –

The phytochemicals, in particular, anthocyanins found in Montmorency cherries have anti-inflammatory and antioxidating properties, which the research has shown to be effective in helping exercisers to recover from strenuous physical activity.

So, next time you finish that long run, instead of drinking plain water mix it up with Cherry juice.