Happy Global Running Day! Well, throwback edition! With all the hoopla of social media and Instagram, Global Running Day exploded! I loved watching and seeing all the runs! A day just to celebrate running…isn’t every day meant to be spent enjoying life and running? But of all the special day holidays, I think this is one that makes sense! Running brings people together. During group runs, people share- people share their day’s, stories, and more. What’s better than a day created to celebrate the shares and community? Brands, run teams, people, and beer were all brought together on Global Running Day.
By being injured and not running, I’ve missed the social time with friends. So why not show up to a group run and enjoy some apple cider and food? Because, really isn’t that what Global Running Day is about? (Bringing people together.)
P.s. I also planned a couple group runs with Lane 9 and Sports Bra Squad on Global Running Day. More to come on this!
The timing of protein is very important, because the body can only metabolize 20-25grams of protein at a time. Extra protein is turned into fat in the body. This is why spacing your protein throughout the day is important.
A source of protein should be included at every meal and at snack time. This ensures fueling and refueling for muscle recovery.
2 lg Egg, 12 g
16 oz Milk, 16g
1 can Tuna (5 oz) , 25g
6 oz Chicken or Beef , 45g
Vegetarian Protein Sources
1/2 cup beans, 6g
1/4 cake tofu, 6-8g
2 TB peanut butter, 7-8g
As runners and athletes, typically carbohydrates are considered the most important and protein is perhaps forgotten. Protein is especially for important for recovery. In order to build and repair muscle, protein is needed. How much depends on a few factors, your training, gender, weight, etc.
Dedicated Athletes: .8-1 g/ kg
Endurance athletes: > 1 hour a day, slightly more protein, 1.2-1.4g/ kg