PROTEINS

I'm kinda like an amino acid. See the protein on my back
(boy, if there's not a joke in that, I don't know what is)

Proteins are the worker bees of the three categories (carbohydrates, fats and proteins). It is the pack mule; the Sherpa if you will. Their obvious role is muscular development, but other vital functions include servings as the building blocks for the immune system and allergy resistance/response, hormone production and blood clotting. Proteins also signal to the cells when to act and how to act. Proteins, of course, are responsible for circulating oxygen, as well as other important substances, through the blood stream.

Proteins are complex molecules made of 20 amino acids – complicated boogers whose science is interesting but not enough interesting for this blog. But with regard to nutrition, the runner needs to know that of the 20 aminos, 11 are produced by the body called non-essentialamino acids. The name is not intended to suggest these aminos are not important; rather, it is just science talk to indicate that the body makes them.

The 9 essential amino acids are those necessary aminos the body does not produce but which must be acquired from other sources, namely food. The nine essential aminos are found in complete proteins like eggs, milk, beef, chicken and fish. They are complete because they contain all the external protein – 9 essential aminos -- you need.

Veggies, seeds, nuts and grains are also important sources of the 9 aminos, but unlike the animal-based aminos, these sources do not contain the entire nine. Therefore, grass eaters must combine them all or consume a wider variety of the plant kingdom to obtain the full balance of all amino acids. Doing so is not hard; it just requires thoughtful dieting. Carnivores like myself, on the other hand, prefer less thinking and more eating. My arteries are probably harder than most vegans’, but I sleep at night knowing I’m packed with amino acids.

Protein doesn’t normally come to mind as an energy source. While it produces energy less efficiently than carbohydrates and fat, it still contains enough calories to energize you. In fact, the U.S. Department of Agriculture – the federal agency that pulls you by the ear and demands you eat your greens – recommends that 15 to 20% of your daily caloric intake derive from protein, which is not exactly a daunting task.

Daily protein calories can come easily from a combination of milk, dairy and meat sources. Depending on how it is cooked, a typical chicken breast is 200 to 250 calories.

For a person requiring 2500 calories a day – which means that person needs 375 to 500 calories from protein a day – the breast of chicken just about takes care of half the day’s requirement. Keeping in mind that most all foods have some amounts of protein, achieving the balance is not that hard at all.

That said, I’m not worried about your protein intake because it is easy to achieve. However, while preparing for a marathon, do not think of protein as a source of energy. Think of it as muscular and structural support for your body. Proteins will repair the muscles after long runs and help keep them strong for the big runs ahead.

Runners who think they can train for a marathon on an all-protein diet will have their reckoning. It is not only inefficient, I believe it is harmful.

Let the carbohydrates and fats do the driving. Allow the proteins to steer. Do you dig?