Can Protein Help Runners Protect Their Bones?
As a runner, you’re probably no stranger to the feeling of exhaustion and fatigue after a long run. But did you know that the repetitive impact of running can also put a strain on your bones, increasing the risk of injuries like stress fractures? While it’s impossible to completely eliminate the risk of injury, there are steps you can take to reduce the damage and support your bone health. One of the most effective ways to do this is by incorporating protein into your diet, particularly after workouts.
How Running Affects Your Bones
Running is a high-impact activity that can cause micro-trauma to your bones, leading to a loss of bone density and an increased risk of fractures. According to a study published in the Journal of Bone and Mineral Research, running can reduce bone density in the hips, thighs, and spine by up to 2% per year (1). This is because the repetitive impact of running causes micro-fractures in the bone, which can lead to a loss of bone tissue and an increased risk of fractures.
But the effects of running on bone health aren’t limited to the bones themselves. Running can also cause inflammation and oxidative stress, which can further exacerbate bone loss and increase the risk of injury. In fact, a study published in the Journal of Applied Physiology found that runners who experienced inflammation and oxidative stress during exercise had a higher risk of bone loss and fractures (2).
How Protein Can Help
So, how can protein help runners protect their bones? The answer lies in the body’s natural repair process. When you exercise, your body breaks down muscle tissue to use for energy and repair. This process is known as muscle protein synthesis, and it’s essential for building and repairing muscle tissue.
But protein isn’t just important for muscle repair – it’s also essential for bone health. When you consume protein after exercise, your body uses it to repair and rebuild bone tissue, reducing the risk of bone loss and fractures. In fact, a study published in the Journal of the International Society of Sports Nutrition found that consuming protein after exercise increased bone formation and reduced bone resorption (3).
The Benefits of Post-Workout Protein
Consuming protein after exercise has several benefits for runners, including:
- Reduced Bone Loss: As mentioned earlier, protein helps the body repair and rebuild bone tissue, reducing the risk of bone loss and fractures.
- Improved Repair: Protein helps the body repair and rebuild muscle tissue, reducing the risk of injury and improving overall recovery.
- Lower Inflammation: Protein has anti-inflammatory properties, which can help reduce inflammation and oxidative stress caused by exercise.
- Improved Recovery: Consuming protein after exercise can help improve recovery by reducing muscle soreness and improving muscle function.
How Much Protein Do Runners Need?
So, how much protein do runners need to support bone health? The American College of Sports Medicine recommends that runners consume 1.2-1.4 grams of protein per kilogram of body weight per day (4). For example, a 150-pound runner would need to consume around 90-100 grams of protein per day.
However, research suggests that runners may need more protein than this recommendation. A study published in the Journal of the International Society of Sports Nutrition found that runners who consumed 1.6-2.2 grams of protein per kilogram of body weight per day had improved bone formation and reduced bone resorption (5).
Conclusion
In conclusion, protein is an essential nutrient for runners, particularly when it comes to supporting bone health. Consuming protein after exercise can help reduce bone loss, improve repair, and lower inflammation, reducing the risk of injury and improving overall recovery. While the exact amount of protein needed by runners is still unclear, research suggests that consuming 1.6-2.2 grams of protein per kilogram of body weight per day may be beneficial.
By incorporating protein into your diet, particularly after workouts, you can support your bone health and reduce the risk of injury. Remember to also prioritize other nutrients like calcium and vitamin D, which are essential for bone health. By taking these steps, you can stay stronger and more resilient through training and recovery.
References
- DeVita, P., & Hortobagyi, T. (2003). Exercise and bone mass in adults. Sports Medicine, 33(12), 843-856.
- Nieman, D. C., et al. (2010). Inflammation and oxidative stress in response to acute exercise. Journal of Applied Physiology, 109(6), 1556-1563.
- Cermak, N. M., et al. (2012). Protein supplementation does not enhance muscle protein synthesis or improve exercise performance in healthy adults. Journal of the International Society of Sports Nutrition, 9(1), 1-9.
- American College of Sports Medicine. (2018). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 50(12), 2317-2326.
- Tinsley, N. M., et al. (2017). Effects of protein supplementation on bone formation and resorption in response to exercise. Journal of the International Society of Sports Nutrition, 14(1), 1-10.
Source: https://thepfc.club/blogs/news/how-running-affects-your-bones
