As A Runner, How Much Protein Do I Really Need? 

Love the outtakes Elizabeth. Cracks me up every time. Thanks for the information as always.

Loving every video, Elizabeth. I’ve turned 50 and nutrition is finally high on my list of things to sort out😎

other numbers are 0,8g protein per kilogram for most of the runners out there this will be enough. but ofcourse one can't sell protein powder as easy as when one just lets people think they need double of what they actually need. This is dangerous misinformation actually, sad that it happens on this channel Elizabeth seems to be quite nice.

Thank you Elizabeth for presenting a scientifically-based guide to protein. I have learned over the years that there are three inviolable belief systems that divide us: religion, politics and nutrition. People can con themselves into believing anything and then reinforce their beliefs by locking themselves into echo chambers of like-minded believers. I am an omnivore who eats a minimum of 8 ounces to a maximum of 14 of animal protein per day, mostly at morning to early afternoon. I also eat all of the vegetables I want which is usually quite a pile. It is all about balanced meals (thank you Grandma!). How I arrived at this was first testing myself for PH balance and then when, as more than 93% of Americans discover, that I was acidic, I tracked what I was eating for a couple of weeks while testing every morning (Hydrion strips), testing my diet to try to identify what was making me acidic, and finally settling on a better diet. Turns out it was largely milk (we are the only species that drinks milk long after we can digest solid food AND we drink only another specie's milk), too much pasta and bread, and despite being a devoted meat-eater, I wasn't eating enough animal protein. I now eat BALANCED meals featuring big piles of vegetables. I also limit snacks to small portions nuts and fruit after exercising. I am never hungry, no longer have chronic fatigue, nagging joint pain, headaches nor hunger cravings. My energy levels sky-rocketed almost instantly once I got my diet in balance. And it's not a "diet". I eat whatever I like when I dine out at restaurants or when invited to dinner. Even knowing that I will be peeing battery acid the next morning, I enjoy the meal. Building up my alkaline reserves helps me to quickly recover within 24 hours. Heck, just picking up a tub of chicken wings with a bowl of baked beans will cure me. Or having a huge Thai steak salad. Believe me, my way of eating requires no self-sacrifice. As a professionally-trained nutritionist, I would be very interested in your views on the ph-balanced approach. To me, it has been an anchor to reality. The body will take excellent care of itself if we give it what it was designed for. No one questions that body should be at 98.6F or that BP should be within a prescribed range. Add PH into that and it takes a lot of the religion out of nutrition. This is something I have researched thoroughly. It's all about eating well-balanced meals. Just like Grandma told us.

Hello 👋 , Many thanks for making this very informative and important video🙏💪. Am 54 and recently jogging became on my list. Knowing what I know after watching your video is going help a lot in maintaining a healthy and stronger body. Very much appreciated

2:46 for anyone watching, just know that these are quite high numbers, and you will likely NOT be hitting them, unless you make a concerted effort to do so. Vegans, vegetarians, and any low-meat diet eaters will need to pay particular attention

I love Vega Sport! I use vanilla and put it in my oatmeal in the AM and before bed! Great info!

Great video. Just a small correction. There are 9 essential amino acids, not 11.

Did some rough math... 1.2 to 2.2 grams per kg is approximately 0.45 to 0.83 grams per lb.

Great crisp video. Thank you!

Happy Valentine’s Day, Coach Elizabeth!!!

My question is not how much do I need but how can I eat that much in just a few meals. At 69 I'm just having trouble eating as much as I could when I was young but I'm still 200 pounds at 6'2"

You don't need protein as much as you think glycogen is stored in the muscles the bodies favorite source of energy is sugar.

?... i'm 51, love to run, do it a lot. But also lift weights, want to bulk up a little bit more upper body and also continue my strength training in my legs with weights. So I was told to used isolate protein powder. Was that correct?

I just started watching you. You're cool. Thanks for all the info.

Thank you! I also use Vega good stuff

Thank you ) I ll be use your instructions )

can any 1 suggest best protein powder & BCAA for Runners how already seeing good results after using pls help and suggest me from india Thq

Great video, as always

Isn't it only 9 essential amino acids and the other 11 are considered non essential?

Your voice is so gorgeous🤗🤗

1.6-2.2 g per kg/day , thats is equal to /more than bodybuilder recommentation, is it not?

Thank you so much for all the info for us veg heads 😁😁😁 It means a lot

"Organic" doesn't mean squat anymore. To find really clean meat, find a local source. Most people that are clean will let you come and visit their farm.

can you share whc protein powder brand and Bcaa is best to consume for runner... from india

Awesome thank you

Should I buy protein powder as a long distance runner??

What about BPI protein? Is it good for runners or I should take something else?

lol! boop - "..Everyone doesn't know that..." xD Thank you for the advice!

And yes today im gonna break another Pace again and yes acknowledge it☝️☝️☝️

3:55 nobody even sells that let’s be realistic , and if they do it is too expensive.

My send time I've looked at your post and like it - well presented and very informative (time to weigh myself again) lol

What happened to Elizabeth the nutrition lady?

Thaaaaaanks

How should protein Intake be spaced throughout the day?

Hello is there a fat bomb for runners that in keto which don't get melty in my pouch bag so i can take with me for my runnings sessions

Broccoli Robert is my favorite pro runner.

People get way too posh about food, a human can run on virtually anything. from all meat (with some raw) to plant based (with supplements).

Good tips and all, BUT: you wont see ME on the next Video; I will see you though. Lol thanks for all your helpful tips. :)

There are so many factual mistakes and bits of bad advice here I barely know where to start. 1. Protein combining is a myth that was dispelled ages ago. It is simply false. Frances Lappe published it in the early 70s and recanted in the 80s when it was obviously not true. Definitive research in the 1990s (Pellet and Young, 1994) showed that protein combining efforts are unnecessary. 2. If someone eats enough food, and eats whole foods, it is almost impossible not to get enough protein. Americans get 17% of their calories on average (some get much more!) from protein but need only 8%. 3. Protein needs are 0.8g/Kg of body weight for normal people. Athletes will need more, but I doubt it's as high as 2.2g/Kg. That would be 600 calories of protein for a 150 pound person, or 20%+ of calories from protein. That is double what the body actually needs (the 10% rate covers 98% of all people - this would be double that rate - totally unnecessary). Also, the body gets a lot of its protein through recycling of amino acids. 4. The "surprise" sources of protein are the best ones. 5. Animal proteins come packaged with saturated fats and cholesterol, which are unquestionably atherogenic. People under 40 might be able to get away with eating these foods, but most people over 40 risk health problems by eating them. 6. Agree that older athletes need more. The science backs this up. 7. Protein powders have no micronutrients, they are terrible calorie sources. 8. Excess animal protein is associated with higher cancer rates. It induces cancer progression (and its removal halts cancer progression) in animal experiments. 9. "Complete proteins" is a bad argument. The body doesn't use complete proteins, it breaks proteins down into amino acids to use them.

how much protein should I take if my weight is 54kg

Could you introduce yourself please thanks 🙏

As a vegetarian...I eat many vegetables...but I do have dairy...i need more info on these "complete proteins" you speaking of

Smart and beautiful, subscribed 🙂

I lift and run...I just try to match my weight to my protein I weigh 160 so I eat 160g of protein

Can you eat too much carbs before a marathon?

Digestion start from the mouth.

In school we learn that digestion begins in the mouth.

Okay, but Elizabeth references complete proteins, and combining proteins to make complete ones and THIS IS WRONG. It is based on a book written by a sociologist (Diet for a small planet, 1970-ish), and the author actually recanted what they had said, stating that they had no good evidence to suggest that proteins needed to be combined. It made its way to text books and is still there, but it is still wrong, and frankly, I'd like to see some scientific research from the past 50 years that actually shows people not having enough of certain amino-acids because they didn't combine proteins. The truth is, protein-deficiency almost only ever happens in combination with calorie-deficiency. Mathematically, almost any actual food that can give you the calories your body needs to sustain itself, will have enough protein for you. Protein is not a problem for humans who eat you know, food, and who don't live on soda and coffee, but even then I think bad health will show itself in other forms than a protein deficiency.

worried about mercury in tuna

What are your credentials to give such advisement? Are you a real runner? Are you a doctor? A doctor has told me not to take protein powder cause it’s going to damage your liver.

Vega Sport Protein tastes good? You're crazy!! It tastes like the smell of play-doh! But I noticed when supplementing with that in lieu of whey protein, I feel much, much better. Love the protein, do not like the taste :)

As a plant based runner I never focus on protein. I focus on whole unprocessed foods and lots of water, like 80 ounces.

It is weird that you talk with your hands in your pockets. In another video also....

The best tasting protein drink is actually the worst to take, false information. If it tastes good its obviously towered with sugar or preservatives.

Great concentrated vid on this subject. Eat a complete mozarella ball and get 18 grams of protein right there. Same as 3eggs

😁

It's actually less important to combine foods when eating plant based protein rich foods as all plants contain at least some of every amino acid. It's more important with animal products because even though they mostly contain all of the amino acids, they're not as bio-available as in plant sources.

I’ve heard that our bodies only utilize about 18% of protein powders. The protein food source that the body utilizes most is eggs at 45%. The body will utilize 99% of pure amino acids which are the building blocks of protein

Sorry no offense. I know a lot of vegans with bad skin. Too much sugar

As much as possible

Who is broccoli rob? Also bcaas are useless.

Runners should be plant based(vegan) simply because of the superior nutritional content and highly anti inflammatory foods.

Protein should be taken in the same or higher amounts for runners looking to lose weight than bodybuilders guys. Protein is the most filling and burns the most calories digesting than all other macros, as well as preserves muscle mass being broken down by cardio.

Go vegan

Eating animals is weird.