Im a 61 130 lb long distance runner, I really like to gain some strength. How much protein should I eat?
Two things to consider are that you are still growing, and that your long distance running is much more cardio than your typical bodybuilder will ever be able to consider or handle. That said, I’m a huge fan of track and road racing and don’t mean to tell you to cut down on your mileage! As a rule of thumb, some say you should eat about 2 grams of protein for every kilogram of bodyweight, which is 120 grams for you. Personally I would not exceed this, and think 100 grams/day would be good. That’s a lot of food but you need it. As a recreational runner, I can tell you more runners should be lifting. I am female and even in marathon training lift about 4-6 days/week. This has made me more toned, increased muscle size and strength (bigger guns and delts, etc.) and reduced fat %. To start, most people would say do the usual 3x/week, but I buck that trend. My sister-in-law, a former trainer, suggests this: -work big muscles every FIVE days to give them time to recover and build bulk (quads,
