As runners over 30, our bodies face challenges that impact muscle recovery, endurance, and overall performance. Protein is a key nutrient that helps manage these changes, making it essential in any runner’s diet.

1. Muscle Repair and Recovery: Muscle recovery slows down with age, and protein helps repair microtears from intense workouts, reducing soreness and boosting recovery.

2. Preventing Muscle Loss: Sarcopenia, the natural loss of muscle mass, starts after 30. Protein aids in preserving muscle strength and endurance, which is vital for runners.

3. Boosting Metabolism: As metabolism naturally slows with age, a protein-rich diet can help maintain a healthy weight, reducing strain on joints during long runs.

4. Supporting Bone Health: Protein also supports bone density, reducing the risk of injury to bones that face repetitive stress from running.

5. Sustaining Energy Levels: Protein stabilizes blood sugar, providing sustained energy for long runs without crashes.

Good Sources of Protein for Runners
For runners over 30, it’s important to incorporate high-quality protein sources such as lean meats, eggs, fish, legumes, and plant-based proteins like quinoa and tofu. These foods can support muscle repair and recovery after intense runs.

Consider Supplementing After Workouts
To further support muscle building and recovery, consider supplementing with protein after workouts. Products like Peregrune Runner Protein are specifically designed for runners, providing the right balance of nutrients to aid recovery and support endurance. This ensures your body is getting the protein it needs to stay strong and resilient through training.