Higher protein?

[Cassiel]

I'm running about 40 mpw right now, just trying to build a good distance base through the winter. I was reading a little bit about sports nutrition recently and realizing I probably get about half as much protein as I need. What do you all do to get enough protein? I'm going on the .5 g/lb formula. (Speaking of which formula, what do you think of that? Is that about right? It seems to be the one I run across the most frequently.) Right now my protein sources have been veggies, whole grains, soy milk, tofu, beans, a couple fake meat products, and eggs. I just feel like I struggle so much to get what I need!

[VeganForHealth]

You'll probably have to have more iron than you're getting. The pounding running puts on the feet actually damages tissue that repairs itself daily. Iron is needed for hemoglobin replacement, and muscle repair.

Some good Vegan sources...
-Chickpeas
-Bran Flakes
-Pumpkin Seeds
-Dried Apricots

List of Vegetarian sources...
http://www.vegsoc.org/info/iron.html (...Was a thread about this before that I got this from.)

Spinach is a source, but has oxilates that block calcium aborbtion so it's probably a less desirable source.

If you are iron deficient, you will feel tired, and that may be what you're experiencing with the increased milleage. (Women vegetarian runners are especially challenged to get enough iron because of their cycles.)

Also calcium is very important. If you're deficient in calcium you can get heel spurs, and they suck. (It's a chronic injury that only heals if one stops running entirely for several months.)

Sounds like your protein intake is fine. (Maybe add some lentils.) I would add more carbs and Pasta if anything. Everything else seems fine.

[zoebird]

you're likely getting enough. i wouldn't worry too much about it.

[ilovemydragon]

How about beans and peanut butter? Well..not together obviously = )