The Protein Works Project™

The TPW™ Running Club

Welcome to the TPW™ Running Club. Forming part of #TheProteinWorksProject, this is a section of the site dedicated to those who those who love both the science and art of running. Whether you're completely new to it, a seasoned veteran or just someone who's looking to expand their horizons when it comes to training and nutrition, this particular part of TPW™ Towers is open to anyone and everyone. So before you lace up the trainers and attack your next mile, make yourself a Protein Mug Cake. Put your feet up. Then read the following stories. PB's, splits and lap times will never be the same again if you do.

Editors Blog:
My 1,000 Mile Marine Month

Yes, it's that time of the year again when a sportsman's bet at TPW™ Towers has the potential to go horribly wrong or horribly right. Starting on the 23rd of July I will attempt to run a marathon a day barefoot whilst carrying a 100 pound Royal Marine backpack. Covering various obstacle races and terrains, it's our hope we...

(1) Learn this everlasting Marine endurance
(2) Raise money for Chester Zoo’s conservation projects
(3) Fuse ancient "barefoot biomechanics" with modern military training
(4) Train for a triathlon on the Island of Nevis (November) carrying a tree to raise awareness for pioneering green technology

Will Protein Make Me A Better Runner?

Read below to see how at TPW™ Towers we think completely outside the (lunch) box and squat rack when it comes to food and fitness!

High protein diets have long been associated with strength based sports like rugby and power lifting, but recent studies reveal protein could play a bigger role in a runners training, nutrition and recovery than initially first thought. Protein is often called the building blocks of the body since it consists of combinations of structures called amino acids that combine in various ways to make muscles, bone, tendons and other tissues. Runners need protein primarily to repair and rebuild muscle that is broken down during exercise. Whilst The International Olympic Committee Consensus on Sports Nutrition states ‘the importance of protein for athletes has long been recognized’ until recently it wasn’t exactly known how much.

Firstly as a means of comparison, let’s examine the daily-suggested protein consumption for strength athletes. Again The International Olympic Committee Consensus on Sports Nutrition states ‘strength or speed athletes were recommended to consume 1.7grams of protein per kg of bodyweight per day.’ For a 100kg rugby player this equates to 170 grams of protein per day (usually broken down into 6 meals spaced roughly 2 hours apart throughout the day, each containing 28.33 grams of protein each.) Interestingly though, some experts are claiming endurance athletes (including runners) need more.

In a study conducted at McMaster University in Ontario, Canada it was suggested ‘that endurance athletes require a greater intake of protein than either strength athletes or sedentary individuals to meet the needs of protein catabolism during exercise.’ Put simply, this means because running training itself is so hard the body requires more protein to prevent it from entering into a catabolic state i.e. muscles begin to breakdown, the immune system is badly affected and injuries are more likely to occur. However having an adequate supply of protein and amino acids in your body to act as protein building blocks means that your muscles are able fully recover ready for your next session. Sample Workouts Here...