How Much Protein Do Runners Actually Need?

Рет қаралды 38,650

Күн бұрын

The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.
We upload our video podcasts to KZfaq every 2 weeks and to audio-only podcast apps weekly. Make sure you never miss an episode: you can find all our podcasts on Captivate, just follow this link!:
feeds.captivate.fm/runningcha...
What would you like us to discuss on the podcast? Let us know in the comments or email us at: podcast@therunningchannel.com
What's in this video:
00:00:00 - Celebrating our Award
00:04:10 - Running and VO2 Max Tests
00:08:21 - The Gladiators Reboot and Embarrassing Moments
00:12:44 - The Importance of Protein in Exercise
00:17:03 - Protein Intake for Runners
00:21:45 - Exploring Vegan and Vegetarian Protein Sources
00:25:53 - The Celebration at the Office
00:30:04 - Where to Pin Your Race Bib
00:34:17 - Adjusting Training Plans for Slower Runners
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Пікірлер: 293

@jordanwhitehead9036 5 ай бұрын

Please put the podcast on KZfaq every week!! I find it so much better watching and seem to take a lot more from it

@karenwilson6939 5 ай бұрын

I'd love the podcast on KZfaq every week, even though I listen on Spotify too!

@magnushartell 5 ай бұрын

I tend to miss the podcasts that are not on KZfaq, and have to catchup later on, please have them all on KZfaq!

@AbhijeetBorkar 5 ай бұрын

Aren't you distracted when running then? 😉

@winklertribe5268 5 ай бұрын

Please put the podcast on KZfaq every week! Pretty please!

@michaelkinahan1829 5 ай бұрын

Hear, hear

@ayushpandey8223 5 ай бұрын

I don't think you'll ever understand the true extent of how much you guys have helped people with their running. I am just over a month in with my running goal. Couch to 5k. I am on 4K easy runs. Part of the credit goes to you.

@littleafricancats 5 ай бұрын

Yes please put the podcast on KZfaq every week, I do my S&C in front of the TV watching you guys; more KZfaq podcasts = more S&C for me :)

@kthrynmcdnld 5 ай бұрын

There’s a new study that tracked protein synthesis over 12+ hours and found people could absorb way more than 30g per dose. David Roche wrote about it for Trail Runner magazine I believe.

@MelbournesPicturehouse 5 ай бұрын

Yes! Please add it to KZfaq every week as I forget to check podcasts. 😂

@dawnwoodward2228 5 ай бұрын

Hi 😂 Dawn here, still awake and deffo got my teeth in. ❤

@Seekingsophia00 5 ай бұрын

Meeting you in Birmingham felt like stepping into a parallel universe of unexpected inspiration. A massive shoutout to Rick for sprinkling some motivational magic my way. I had grand plans for the Birmingham Marathon this year, but my self-doubt was building a fortress, and I tend to procrastinate like it's an Olympic sport. When I hesitated about participating, Rick hit me with a profound 'why not'? Now, I'm proudly registered for my second marathon in May. Huge thanks to Rick and the entire squad for being the catalysts of motivation - you've turned doubters into determined runners. So, if doubt knocks on your door, find your inner 'why not,' sign up for that race, break your personal best, and let the hilariously unexpected journey unfold!

@runningchannel 5 ай бұрын

It was so lovely meeting you! So glad you signed up for the marathon 💪💪

@UTubeSL 5 ай бұрын

Absolutely brilliant for you! 👏 good luck with it all.

@laraharradine1965 5 ай бұрын

Magnets on your bibs are the way to go, no more holes in your tops/ sticking pins in yourself/ frantically trying to find four pins the same. I have the runr magnets and they are super strong. Slight disclaimer, they are so strong I have got attached to my car and a metal fence, also if you bend over the top and bottom of your bib will stick together but I wouldn't go back to pins. Keep up the good work, you are my absolute favourite podcast

@Semolina1602 5 ай бұрын

100% put the podcast on KZfaq every week, loving the content guys, keep it up! And congrats on your running show award 🎉

@nathalieasselin2251 5 ай бұрын

Andy going “I worry about you sometimes…” I quite literally almost spit my tea out 😂

@CED99 5 ай бұрын

Sorry Rick, it looks like everyone wants the podcast on KZfaq every week. Including me. On a positive note, it's a great watch. Well done! Congratulations on the award too 🎉

@rayamos1398 5 ай бұрын

i'd love a weekly KZfaq pod please! Also, magnets (runr) were a game changer for me. No more faffing around with safety pins and I've never had a bib come loose over tens of events, road and trail in some pretty awful condiitons.

@andreakynoch2077 5 ай бұрын

Congratulations on the podcast award it's so well deserved, and please put the podcast on KZfaq every week if it's not to much trouble, I really enjoy watching it. Keep up the great work.

@jamesmoore1675 5 ай бұрын

Veggie runner here. Yes please to the veggie/vegan running video and yes please to KZfaq every week. 😊

@JoshBelville 5 ай бұрын

As someone who only has seen the KZfaq vids: A podcast every week?! Please put them up as videos, I love watching you three banter back and forth!

@DamienBnc 5 ай бұрын

Well done for not forgetting the Vegan Runners. I have been Vegan and a member of UK Vegan Runners running group for nearly 6 years. There are a lot of Vegan Protein sources like Tofu, Tempeh, Beans, Edamame Beans, Peas, Legumes like Lentils, Chickpeas, Seitan, Quinoa, Whole Grains, Nuts, Seeds, even Green Vegetables.

@timsoo7984 5 ай бұрын

Been watching this since ep. 1 and never realized I had been missing half of the shows! Very glad that you brought this up :D

@ande5460 5 ай бұрын

Vegan for many years now and tofu and beans are great sources of protein. Often have one of those two things in most of my meals. Nuts and legumes are great too. Pretty easy to hit protein needs.

@JohnWayne-2025 5 ай бұрын

Holy moly I absolutely have always thought this was a twice a month deal..! We've been missing half of this golden content. Please put the others on KZfaq too!

@clairemilsom7241 5 ай бұрын

Ive been watching TRC since 2019, and it was so surreal meeting you all at the running show. For you, we are complete strangers, but to us you are actually in our every day life’s. Whether it be listened to the podcast watching on KZfaq or see the content on Instagram. I was so excited about meeting you guys and just wanted to say thank you for being so nice and kind. It must of been an exhausting day but each of you gave your time to speak to me. Even my husband(non-run) who I’d dragged along to the show, said “ are these the people you keep going on about? They are so nice!” Thank you again

@pascalejacquelinepetit5131 5 ай бұрын

Congrats on Winning the Award; Well Deserved! Many thanks for all the great videos

@craigfaulkner8455 5 ай бұрын

I listen to you when I'm running it helps with my cadence and it helps me forget the pain when I run

@user-yq7ws6qp9w 5 ай бұрын

Please add the podcast to KZfaq every week! Love watching you guys with a weekend coffee!

@StephanieLuff 5 ай бұрын

I had no idea I was missing episodes, they must be put online!! 🙏

@darrenmoule8295 5 ай бұрын

Great to watch definitely need to video every week 👍🏻

@tonymayall5039 5 ай бұрын

Yes please. Weekly podcasts on KZfaq. Great to see you all at the weekend 🙂

@rhydianhooper8386 5 ай бұрын

YES, get it on You Tube EVERY WEEK PLEASE 🙏 🎉

@JoTaylorChNZ 5 ай бұрын

Oh man weekly YES please, I had no idea I was missing a whole other episode!

@michellet9985 5 ай бұрын

From my part of the world, you're my Saturday morning coffee routine! Wake up, coffee and podcast, and then I settle into the rest of the day. Also love the podcast on youtube! Would love to see more here!

@runningchannel 5 ай бұрын

👏👏👏

@georgearthur3232 5 ай бұрын

Congratulations on your award loving all the content videos and podcasts ❤👏👏👏

@deec6535 22 күн бұрын

I’m cooking for the next week whilst I listen. And of the hosts, Sarah’s my favorite. ❤️ but I do enjoy you all, and the banter.

@jlycklama512 5 ай бұрын

Love to see you on you tube weekly. Btw another idea for Andy to run is Marathon pour tous. Organized by the Paris Olympic committee where they offer 40k people a chance to run a marathon on the exact route of the Olympic marathon. I just won my entry ticket and am looking forward to running it.

@stevewilliams6191 5 ай бұрын

100% we need the podcasts on KZfaq every week please guys! 🙏

@deanzabritton1834 5 ай бұрын

Please keep on KZfaq! I watch during my work breaks

@pballfin 5 ай бұрын

I'm 100% only youtube. I just don't get on audio only podcasts due to my habits. Please keep them on youtube every week because I live you podcast!!!!!❤❤❤❤

@TristinKing 5 ай бұрын

Would love to watch every week one KZfaq. Running channel podcast is a ritual after my Sunday long run while eating a protein filled breakie. 😊

@sarahajeffery3845 5 ай бұрын

Hi congratulations the running channel 😊 my name is saraha and I listen to you from Australia. I listen to you after my run while having my breakfast. I am coming to uk for holidays in July this year. I am hoping to see you 😊

@rose_runs_slow 5 ай бұрын

Yes, please put it out on here every week ❤

@carlospagos89 5 ай бұрын

IM A KZfaq VIEWER AND ABSOLUTLY LOVE YOU GUYS. THEY ARE EVERY WEEK...DIDNT KNOW THIS, PLEASE UPLOAD TO KZfaq PLEASE!

@ryan8488 5 ай бұрын

Yes would love to see this podcast video every week

@jsh2479 5 ай бұрын

Yes please to all podcasts on KZfaq!🙂

@Leeroy49 5 ай бұрын

As a vegetarian runner I have no issues and don't take any supplements. I just try to eat a lot of fresh and unprocessed food.

@runningchannel 5 ай бұрын

👏👏

@turtle2704 5 ай бұрын

Holy cow, I'm literally doing the dishes watching this now. Nostradamus Rick. Love the show guys, and please come to Australia some day.

@PistachioGold 5 ай бұрын

I would love a weekly podcast video ❤❤ love yall teasing each other 😂😂 and congrats on the award ❤❤❤

@pascalejacquelinepetit5131 5 ай бұрын

And yes, please add your weekly podcast on KZfaq!!

@bessmay5353 5 ай бұрын

I would love the podcast to be on youtube every week. Thank you😊

@AP-kl3qe 5 ай бұрын

Yes please add the podcast to KZfaq every week!

@sonoandjeth41 5 ай бұрын

Love having the podcast on KZfaq

@36alchemist 5 ай бұрын

I like watching the podcast so yes please do it every week!

5 ай бұрын

As a vegetarian runner who doesn’t eat eggs, tofu is my best friend and the way I manage to start my day with +20g of protein. Beans (and lentils, edamame, peas…) are also a great source and loaded with carbs. I’m in a caloric deficit atm so sometimes I’ll have a vegan protein shake to get to my ~100g protein/day without eating too many calories, but if that’s not an issue, it’s 100% possible to achieve the protein goals without supplements.

@DigitalMinister 5 ай бұрын

Video podcast every week, please! I listen when it’s audio only but I like the option to switch from my screen while I’m eating or cleaning and then audio when I’m driving.

@SarahM2803 5 ай бұрын

Please put it on KZfaq every week. My partner and I love watching it!

@ande5460 5 ай бұрын

I am one of the people that thought there was just a podcast every two weeks. No idea there was an audio only one. More videos!

@CatsAreTheBestPeople-mm1fo 5 ай бұрын

Me too!

@CatsAreTheBestPeople-mm1fo 5 ай бұрын

Yes, please make the podcast a weekly KZfaq video! 👍

@1333roni 5 ай бұрын

Yes, please put it on KZfaq every week!

@nathalieasselin2251 5 ай бұрын

Definitely want to watch every week 🎉

@jimgoldie4338 5 ай бұрын

Would definitely like to see the podcast on YT every week please team!🙌🏻💪🏻

@ButtaflyGrlNZ 5 ай бұрын

Another vote for the podcast on KZfaq every time, pretty please 😊

@cubebeast6479 5 ай бұрын

Best running podcast ❤

@monicagarcia1285 5 ай бұрын

For Sarah’s research 😊There are some 4:1 carb with protein gels out in the market there are some studies suggesting that a small amount of protein during exercise could be beneficial to distance runners - thanks for the excellent work you are all doing in the channel and podcast 🙌🙌

@lachyc7359 5 ай бұрын

Please all eps on KZfaq! I’ve watched all of them and never realised there were additional episodes elsewhere

@mavrifantasia 5 ай бұрын

yes please put it on youtube every week! I didn't even know it came out more ofter :P

@alexirving2173 5 ай бұрын

I would love for the podcast to be on KZfaq ever week

@chriswynn4831 5 ай бұрын

Andy you almost namechecked my running club! "Are you a Vegan and a runner?" I can tick those boxes I'm a member of Vegan Runners! We are the most represented club at Park Run 💚🖤 I get my protein most from Beans, Greens and Grains. It is easily missed and often forgotten that you still get Protein from foods that are better known for being carb heavy. Oats, Rice, Broccoli are prime examples. It all adds up, combined with lentils, tofu, tempeh and beans...I'm quietly confident I get more protein than many non vegan friends 👍

@mattwatson9930 5 ай бұрын

Yes to weekly podcast on you tube!

@Leeroy49 5 ай бұрын

yes please put everything on youtube as well :) concidering BIB, I recommend magnets.

@tanyataylor4091 5 ай бұрын

yes- every week on youtube please- its my main source of everything!

@user-rm6on6pd6s 5 ай бұрын

Please put the running podcast on KZfaq every week!!

@sarahleeuwestein 3 ай бұрын

My tips for vegetarian protein intake: - Add beans, lentils or chickpeas to lunch and dinner. They're very verstatile. Think blackbean burger, lentilsoup, chickpea 'tuna'. - Soy milk is quite high in protein. - I eat two eggs on two pieces of full grain bread. Full grain bread in the Netherlands (where I am), are 6gr of protein a slice. I put cottage cheese under it, which often makes a lunch of 25-30gr of protein. - Nut butters on bread, on ricecrackers, with apple/banana as a snack or in your oats. Oats themselves are also quite high in protein, especially with soy/oat milk. - You can easily make wraps with red lentils that are very high in protein, you only need water and lentils. - I often put cashews or walnuts on pastas or rice dishes. This levels the protein intake up a bit

@yonatan1myers 5 ай бұрын

Andy, regarding your Vegan question: I embraced a vegan lifestyle a year or two into my running journey, and the impact on my performance was truly remarkable. Not only did my runs become easier and slightly faster, but my recovery time significantly improved. Addressing the protein concern, it's actually quite manageable on a plant-based diet. Considering that all protein originates from plants (well, amino acids, but let's keep it simple), getting your protein directly from plants eliminates the middle "moo." Virtually every seed, not just hard grains but also legumes and nuts, contains a high percentage of protein. For a well-rounded protein intake, diversify your plant-based diet until you feel satisfied. If you're ever concerned about meeting your protein needs, include legumes in your meals - think hummus, baked beans, pea soup, rice with lentils, and more. The options are plenty, and you'll find that achieving adequate protein on a vegan diet is both feasible and delicious.

@N3wt199 5 ай бұрын

well put, i was pretty much going to say the same thing 😀

@TischTosh 5 ай бұрын

Avoid the middle moo...😂 ❤ ps your post made me hungry.... fortunately I have some black sesame+chickpea hummus!!

@mfurtakmusic 5 ай бұрын

Just chiming in to add another vote to the vegan band wagon. There are some big sources of protein that you can add to your meals: tofu, beans, nuts... But don't forget that the little stuff adds up too. Ground flaxseed (buy it ground, not whole because the whole ones are sort of too small to chew, so they tend to go right through like corn) has 2 grams of protein per tablespoon, which is just the right amount to add to your oatmeal without it tasting too health-food-y, and also lowers your blood pressure, your cholesterol, and your risk of cancer. A 1/2 cup of dry rolled oats makes a full bowl of oatmeal and has 5 grams of protein, lowers your cholesterol, and helps control blood sugar well enough that oatmeal diets were the standard of care for diabetes before modern drugs. A cup of cooked brown rice has 5 grams of protein, a 1/4 cup of dried farro makes about a cup cooked and has 6 grams. A cup of raspberries or cherries has a gram and a half. A cup of broccoli has 2.5 grams of protein, a cup of cooked kale has 3.5 grams... The little bits and pieces you eat during the day add up, so just be sure your meals and snacks are made of produce, whole grains, beans, and nuts, instead of packaged convenience stuff, and you'll be fine. Bigger or more active people have higher protein needs, but bigger, more active people also have higher calorie needs, so they just tend to eat a bit more. If what you are eating is well-balanced, eat the right amount of food for you, and your protein should be well taken care of because when you eat more food in general, you'll be getting more protein too.

@yowandbm 5 ай бұрын

I agree, good point. I would just add that bioavailability is slightly lower than with animal protein as lot plant protein is contained in structural fiber which gets degraded only in the colon so we can’t absorb some of these amino acids. I’m only saying here that on vegan diet people should overshoot protein targets to be at the same level as if they would consume animal proteins too. That’s why I would recommend vegan shake supplements after workouts.

@benfrancis8274 4 ай бұрын

I reiterate this point. Veganism is definitely beneficial to an active lifestyle. Interesting point about helping the gut heal after a run…I shall be mindful of when I eat after a run now. Thanks for the tips. You guys are very funny.

@fredantonovich5420 5 ай бұрын

Another vote for weekly video!

@Eastwood991 5 ай бұрын

I would definitely watch every week on KZfaq. I mostly listen to music while I'm out and about. Regarding the vegetarian protein intake, I think tofu is great. Nice protein levels and also good mineral content for runners.

@severiner7168 5 ай бұрын

WHAT?? I have been missing 50% of the podcasts??? I had no idea, please bring them to youtube!!!

@infocuslearning 5 ай бұрын

Yes. Podcast on KZfaq every week please.

@57EPH. 5 ай бұрын

Please do put the podcast on KZfaq each week, I really enjoy the panel conversation format.

@sophiebennettdiplcm8236 5 ай бұрын

I'm Vegan and I find getting my daily protein intake rather easy. I have things like Seitan, tofu, tempeh, nuts, peanut butter, yeast flakes, lentils and etc and the odd protein shake a day. Vegan runners website also have tips and tricks for incorporating the different macro and micro nutrients into your diet. Also other youtubers like Ben Parkes who's vegan does what he eats for the day videos, which is a good way to be inspired.

@runningchannel 5 ай бұрын

Great tips! Thanks Sophie

@kophotography895 5 ай бұрын

Please put a weekly podcast on KZfaq, I had no idea it was weekly, well done on the award 🏆

@runningchannel 5 ай бұрын

Thank you!!!

@nickgayle8032 5 ай бұрын

Loved the pod as always. Can you make them longer please

@richardiqbal9080 5 ай бұрын

So nice to see TRC not turning veganism into an easy punchline for this topic 😅 I've been vegan for about 3 years now, not at all for health reasons, and generally find it very easy, at least in the Netherlands. Breakfast for me is the key, I'll have a big portion of overnight oats in vegan yoghurt, with some dark chocolate in it. High protein, high carbs and super delicious. More generally, I'd say your points on glycogen and spreading your proteins are key too. I tend to eat a lot of slow, nutritious carbs, so for instance a lot of pasta or wholemeal bread, avoiding rice which is low in protein (you'd be surprised at the protein content of pasta or a good bread). But of course lentils and beans are great too, and I do eat quite a few "fake meats" based on soy, pea or wheat proteins as these are plentiful in the NL. No protein shakes or supplements though, those are unnecessary. All this gets me through 5-6 running sessions a week, breaking my Parkrun PBs by minutes (thanks to the motivation TRC gives me!) and still improving, so I do use up quite some energy. I wouldn't credit the veganism as I just don't have the evidence for it and I'm not doing it for health, but I'm definitely convinced it's at least not holding me back at all.

@HollyDunnDesign 5 ай бұрын

If you test safety pins vs magnets I’d love to see you include race belts as well. They’re very common in triathlon because you can have your number at your back for the bike and then spin it around to the front for the run. It’s nice for running races too because you can store a few gels in it (especially with the aforementioned pocket problems with running shorts).

@tgibridays 5 ай бұрын

Oh, I didn't know you didn't put all the podcast episodes on KZfaq. Definitely put them all on KZfaq!

@jimwilcock5620 5 ай бұрын

Rick I’m with you on the extra park run on the Wirral! I too live in West Kirby and an extra location would be great.

@rossbooth9268 5 ай бұрын

WHAT?! How have I been so oblivious to the fact I've been missing half of the podcasts by watching on youtube! Ha, yes please sign me up for weekly vids

@Coffee-911 5 ай бұрын

Please put on You Tube every week - I love watching over listening only

@daveweston84 5 ай бұрын

Agree with Rick, we definitely need another parkrun in Wirral. On the subject of magnets, the only reason why I’ve never used them was I thought they may mess with the timing chip. Seems like loads of people use them now so will give them a try.

@yonatan1myers 5 ай бұрын

Your best potcast so far.

@runningchannel 5 ай бұрын

Thank you so glad you liked it!

@heathmaloney3602 5 ай бұрын

Yes please add to KZfaq, I didnt realise I was missing out

@sherreeworrell5069 5 ай бұрын

Please put the podcast on KZfaq every week. I don’t check audio podcasts very often. 😊

@bryanmcgill752 5 ай бұрын

I’m watching this episode on an oil rig in the Gulf of Mexico whilst running on the treadmill.

@ScottReiff 5 ай бұрын

Definitely put each week on KZfaq!!!!

@anssia3123 Ай бұрын

Veggie tip: hummus and similar bean spreads. You can make these from any bean and the flavour combos are endless. I personally love white bean, sun-dried tomato and herbs. Easy snack on a piece of Ryvita or whatever you like or add a bit to the side of your plate. I make a big batch once or twice a week and it keeps well in the fridge or freezer. Budget friendly and gives you a decent amount of protein. Minimal prep needed so by far the easiest solution if you need to add some throughout the day.

@HollyDunnDesign 5 ай бұрын

I’d love to have the option to watch every episode on YT ❤

@davidfarquhar3917 5 ай бұрын

Very good podcast once again. On the vegetarian protein question.. My morning porridge is made it quinoa plus oats, and has some mixed seeds on top as well as the kefir or Greek yoghurt I use instead of milk as a topping. All of these are good sources of protein. Also many vegetables contain protein eg broccoli is not far behind milk at about 2.8g per 100g. So including a few of the higher protein vegetables throughout your diet can help

@andrewpaylor2950 5 ай бұрын

Bib magnets are great, used them on all runs from faster paced XC races up to a 55k Ultra in rain, wind and thunderstorms! Also worth pointing out some races specifically tell you where you need to wear your bib, especially none chip timed events where they need to see your number for timing! It also helps volunteers/marshals see your number to tick you off at checkpoints!

@dossen 5 ай бұрын

Another option for the bib is an elastic belt with a couple of bits of bungee/paracord - they can usually be found for a few quid (we even got some in sponsor/goodie bag once). You punch small holes in the bib corners and attach it to the cords, securing it with the little plastic spring doohickeys that go on drawstrings. Or I suppose you could attach the little bits of string to some othe bit of kit. The nice thing with the belt is that it can be moved easily if its not just right. The drawback is that it's another thing strapped around you torso.

@richstewart2351 5 ай бұрын

Yes put it on every week

@Tamas_Torok 5 ай бұрын

It'd be so great if you do a video every weak. I am not a native english speaker and the automatic subtitle helps me a lot. Even the audio episodes I listen on my tv's spotify app because I feel I can concenrate more

@owennewburn 5 ай бұрын

Wait, you're telling me there's DOUBLE as much of the podcast and I never knew!! Bring the rest to KZfaq!

@kerwinadduru4360 5 ай бұрын

Hi there! Kerwin here from Brooklyn in New York City. PLEASE DO put the podcast on youtube every week! A note on the bib discussion. I ran the NYC Marathon just last year, but it was drilled into us by NYRR (New York Road Runners, the organizers of the NYC Marathon) that bibs have to be visible somewhere on the front of your body for security reasons. The last few miles of the marathon involve weaving in and out of Central Park and because of this, that area becomes a tight security zone. Without a visible bib, the NYPD will consider you a security threat and pull you off the course.