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NUTRITION NOTES NUTRITIONI
f you take a closer look at the current state of sports nu-
trition research, most of it is bro science. That’s because
the vast majority of studies to date have been performed
on men, leaving women with no other choice but to as-
sume the results apply equally to them. Not exactly a perfect
method, to say the least. But now, a small study published in
Medicine & Science in Sports & Exercise is helping to level the
playing fi eld by fi nally shedding some light on the specifi c
protein needs of fi t and active females. Researchers from the
University of Toronto supplied eight women with varying
amounts of protein in the hours following a weight training
workout, and then performed tests to gauge whole-body protein
synthesis (aka muscle growth) and net protein balance after
the exercise session. In the end, it was shown that about 1.5
grams of protein per kilogram of body weight was enough to
allow women to increase their muscle protein synthesis while
discouraging any additional muscle protein breakdown, both
of which can help guard runners against training-induced
injuries. That comes out to 87 grams of protein for a 130-pound
female athlete per day. The current Recommended Dietary
Allowance for protein is a much more modest 0.8 grams of
protein, so if you’re sweating on the reg—even if it’s not always
in the weight room like the women in this study—chances are
you’d benefi t from upping the amount of protein in your diet.
(Worth noting: Intakes above the 1.5 gram level had diminishing
returns, suggesting that shoveling in protein powder is not
necessary to meet needs.)How
Much
Protein
Do You
Really
Need?
Short answer:
Probably a bit
more than you
think. BY MATTHEW KADEY,
M.S., R.D.Get Your Fill
Anchoring your meals and snacks around a protein-
rich food is an easy way to up your daily totals. Use
this cheat sheet when building your next grocery
list to make sure to pack your cart with plenty of
muscle-building goodness.*Nutritional values are approximate only; significant variations occur
according to brand, cut of meat, cooking method, etc. Source: USDA
National Nutrient Database for Standard ReferenceChicken breast (3 oz) 27
Canned Tuna (3 oz) 20
Whey protein powder (⅓ cup) 19
Low-Fat cottage cheese (½ cup) 12
Tofu (½ cup) 11
Yogurt, plain (1 cup) 9
Almonds (¼ cup) 8
Peanut butter (2 tbsp) 7
Eggs (1 large) 6
Black beans (⅓ cup) 5GRAMS OF
FOOD PROTEINSEPTEMBER/OCTOBER 2019WOMENSRUNNING.COM 35