Building Muscle 

Each one of us are different and I am sure that our workouts are also different to accommodate our needs.  As a runner, we do not have to get involved with a lot of weight training or even body building.  Did you know that too much weight training for runners will build muscle but also weight you down if you go over board.  Think about it, you do not see any of the Kenyan runners in the weight rooms trying to pack on the muscle.  They run, run and RUN! Did I say "run"? Having said that, not many of us are Kenyan runners, we are everyday people who run for the enjoyment and challenge of it.  We have to make sure we are getting the right nutrients and protein to build the proper balance of muscle for our sport!

Proteins are very important for building AND repairing muscles, red blood cells, hair and other tissues.  it is necessary for synthesizing hormones.  Next to water, proteins are the most abundant substances in most cells.  From the Aerobics and Fitness Association of America, Protein is digested into 22 amino acids, 13 of which the body manufactures.  

As a personal trainer and running coach, I always emphasize to my clients and athletes (particularly women) to make sure they are getting their protein soon after their workout.  You have about an hour window and it can be in the form of a smoothie, eggs, protein bars or drinks.  If you are not sure what proteins you can use, check with your doctor and local personal trainer.  Some of the protein powder on the market are high in calories and contains A LOT of sugar.  For me, I can not easily digest proteins high in sugar because it upsets my stomach.  I love easy dissolving "whey" proteins.  Those work best for me.  

So, make sure after a long run or strength workout, you are getting your protein and drinking A LOT of water.  Feed your muscles and don't let them break down and tear up.  It takes longer to repair when you do not get your protein which means you stay sore longer and prone to injuries.  

Ladies, make sure you get your protein to help protect those aging muscles.  We need to stay strong and move our bodies.  If you are intense with your workouts like I am, check out the formula below to make sure your body gets what it needs to keep your muscles healthy! Same for the guys as well!

1. Calculate your weight in kg: body weight in pounds  X  0.45 = body weight in kg.
2.  Multiply weight in kg by 0.8.  The result is the grams of protein you should consume per day.

For Example: body weight is 160 lbs.
1.  160 lb.  X  0.45 = 72kg body weight
2.  72 kg X  0.8 = 57.6 grams of protein per day

My Favorite Protein Smoothie
2 scoops of Vanilla Whey Protein
1/2-1 cup of Frozen fruit (strawberries, mango, peaches and blueberry mix)
1 handful of raw spinach
1/4 cup of vanilla yogurt
16 oz of HIGH PULP all natural Orange Juice

Mix in blender and Enjoy!