Protein is one of the three macronutrients in food along with fat and carbohydrate that need to be consumed daily.  Proteins are needed for muscle tissue growth and repair (striated and cardiac), connective tissue growth and repair (especially red blood cell replacement), bone tissue growth and repair (bones re-model themselves only in deep sleep), antibodies, enzymes, and hormones. 

Proteins can also serve as a source of calories in the physiology of some systems in the body, especially when the body is under high stress such as running long races, or periods of high intensity, or big volume training. 

Protein is found in meat, poultry, fish, dairy products, beans, nuts, seeds, and grains.  Proteins are made up of amino acids which are considered the “building blocks” of the molecule.  

Currently, the recommended dietary allowance (RDA) for protein is 0.8 grams/kg body mass.  For the average adult female that translates to about 55 grams of protein per day, and for adult males about 70 grams of protein per day. 

It is relatively easy to get the RDA for protein if the runner is eating meat.  It is still pretty easy even if the runner is a vegetarian as long as they also eat dairy products and eggs (each egg is 6 grams of protein).  If the runner does not eat any animal products, then careful and thoughtful planning must go into the diet on a daily basis.  For example, one cannot just consume salads or plain pasta products day after day and consider it good nutrition. 

For those runners trying to eat more than the RDA but are not that excited about eating a lot more meat, then increasing Greek yogurt consumption as well as eating more beans, nuts, seeds, whole grains, and protein powders will get them to their goal. 

A good goal for male and female runners is to aim for 25-30 grams of protein at each of three meals, plus one or two snacks, for a total of 100-120 grams of protein per day.  After increasing protein intake to these levels and structuring sleeping habits to be a consistent 8-9 hours per night, the cross country runner should notice a tremendous change in recovery length and intrinsic feel between high level work sessions.  Repair of bones, ligaments, muscles, and organs is directed by human growth hormones (hgh) which are only secreted while in a deep sleep cycle, but only if the necessary amino acids are present for the re-building process.

A final word needs to be stated about iron intake because that mineral is linked to protein.  The human body contains only 5 grams of iron.  However, for the synthesis of red blood cells, even this small amount is essential for healthy distance runners.  Red meat contains heme iron and this is by far the best source of dietary iron because it absorbed by humans in the highest amounts. 

Whole grains, seeds, green vegetables, poultry, fish, and dairy products also contain iron but it is not heme iron and is not as easily absorbed.  In addition, most of these alternative iron sources also contain calcium which blocks iron transport (absorption) in the small intestine of humans. 

All distance runners should eat 3-4 meals each week of red meat (4-5 ounce portions/meal) which will not only supply the proper iron intake but also add to the protein intake as well.             

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Tues 9/4-Thurs 9/6 Normal Practice times of 3:50-5:30pm.

Friday Night Lights Invitational at Ivey Redmon Park in Kernersville. 80 Schools Participating. $7 spectator fee. This is a great course with a lot of visibility of the runners.

Developmental Race 5:45p. If too hot, this group will be combined with JV races. 

JV Girls 6:30pm

JV Boys 7:05pm

Championship Girls 8:40pm

Championship Boys 9:10pm. 

Saturday Sept 8th, Recovery Run for all, on your own, Grp 1-6 mi, Gr 2-5 mi, Grp 3-4 mi.

Sunday- Recovery Run for Group 1- 5 to 6 miles. 

Monday 9/9 and Tues 9/10 Normal Practice

Wednesday 9/12 PRE-Conference Meet at SW, 6 Schools. 6pm start for Girls, 6:30p Boys

Thurs and Fri Normal Practice Times

Saturday- Salem Lake Run, 8:30am leave from school.