Keira D'Amato on the Power of Protein

When you run, you’re not just challenging your heart and lungs, you’re literally breaking down muscle tissue. That’s normal and even necessary; it’s how your body adapts and gets stronger. But to rebuild those muscles and come back stronger for your next run, your body needs protein.

Lately, I’ve noticed more soreness after runs and workouts, so I did some digging… turns out, I needed to incorporate more protein. I’ve always been pretty good about it, but as I’ve taken more trips around the sun, I’ve realized my body needs a little extra support.

As we age, our muscles don’t repair themselves as efficiently. This process is called anabolic resistance. Basically, your body becomes a bit lazy about turning the protein you eat into muscle. So if you’re running lots of miles in your 40s, 50s, or beyond, you actually need more protein than you did in your 20s to get the same benefit.

So, how much are we talking?

Here’s the ballpark: most endurance runners should aim for around 0.7 to 1.0 grams of protein per pound of body weight per day.

That’s roughly 100 to 140 grams per day for many women runners, which sounds like a lot until you realize it adds up easily:

• Greek yogurt at breakfast (or a scoop of nut butter in your oatmeal)

• A protein-rich lunch (think chicken, tuna, lentils, or eggs)

• A solid post-run smoothie (add a scoop of protein)

• A balanced dinner with beef, tofu, or fish

Spread it throughout the day, and your muscles will thank you. As we age, it’s not about eating the way we used to — it’s about fueling smarter, training wiser, and giving your body what it needs to keep crushing those miles.

After a long run or tough workout, your muscles are primed for repair. Try to get 20 to 30 grams of protein within an hour of finishing, it’s like handing your body the tools it needs right when it’s ready to rebuild. Bonus points if you pair it with carbs (chocolate milk, anyone?) to restock glycogen.

Powerhouse Protein Picks from Yellow Umbrella

Yellow Umbrella offers everything you need to work high-quality protein into your daily nutrition routine, from sustainably sourced seafood to pasture-raised meats.

Sustainably Sourced Seafood and Wild Fish

Why it’s great: Fish provides high-quality protein plus omega-3s that help with inflammation and recovery.
How they offer it: Their seafood department features fresh, sustainably caught fish delivered daily.
Runner tweak: After a long run, try grilled salmon or another wild fish with a side of veggies and potatoes for a balanced recovery meal.

Pasture-Raised Meats

Why it’s great: Pasture-raised meats offer more bioavailable amino acids and a healthier fat profile that supports muscle repair and overall nutrition.
How they offer it: Their butcher counter features 100 percent pasture-raised, grain-finished meats.
Runner tweak: A lean steak, chicken, or lamb paired with sweet potatoes or grains and a side of veggies makes a strong post-workout meal.

Thank you Yellow Umbrella for being such a great source of protein for the Richmond community!