What Dietary Protein Does in Our Bodies.
Protein is the primary structure of your body. Hair, bone, skin, muscle, organs, tendons, immune system – you name it. Protein is also metabolized as a protein source. Typically, 1-6% of energy comes from protein, however, up to 10% during prolonged exercise in a glycogen-depleted state.
As runners, all of this comes together to mean that having adequate protein intake is important. It ensures that our bodies function normally outside of exercise and keeps bones, muscles, and tendons strong and healthy to avoid injuries. This is why protein recommendations are higher for athletes operating in a caloric deficit, whether intentionally or unintentionally.
Finally, protein, when eaten as part of a meal or snack, helps to slow the digestion of carbohydrates, preventing large peaks in blood sugar and helping to better satiate you.
What Can Happen When You Don’t Get Enough Protein.
Because of everything listed above, the key things that can happen when an athlete is protein deficient are increases in injuries, inability to build muscle mass or maintain muscle mass, and impaired blood sugar regulation and satiety of meals.