51 min
How Much Protein a Runner Really Needs: Dr. Robert Wolfe Run to the Top Podcast | The Ultimate Guide to Running
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- Running
As runners, we think about how to fuel properly. That includes carbohydrate and protein, but what about essential amino acids? How do they help us optimize our nutrition to become the best runners we can be?
Dr. Robert Wolfe, Ph.D, is here to talk as both a scientist and a runner. As the director of the Center for Translational Research on Aging and Longevity at the University of Arkansas, he focuses his research on the regulation of muscle metabolism. His research publications have been cited an impressive 75,000+ times, and he shares how amino acids might be able to help your performance and recovery.
Dr. Wolfe has also been running for 60 years and has run an amazing 62 marathons under 2:30 in his lifetime! Coach Claire talks to him about his running career, how to stay young and healthy, what happens in the body when we run, and how our food can help us before, during, and after the run.
Dr. Wolfe also shares his thoughts on the importance of keeping a consistent exercise routine as we age, so there’s definitely a lot of great food for thought in this episode!
Dr. Wolfe’s undergraduate studies were at the University of California, Berkeley, and he completed his Ph.D. degree at UC Santa Barbara’s Institute of Environmental Stress. Dr. Wolfe served as a faculty member at Harvard Medical School for nine years. Prior to accepting his current position in 2006, he was at the UT Medical Branch at Galveston, where he held the John H. Sealy Distinguished Chair in Clinical Research and was Chief of the Metabolism Unit at Shriners Burns Hospital.
Dr. Wolfe has received a number of awards and invited lectureships in recognition of his work. He received the Herman Award from the American Society of Clinical Nutrition for his career contributions. He has published over 452 peer-reviewed research articles, 126 review articles, three books, including the major reference source in the field of stable isotope tracer methodology and has 5 patents. His papers have been cited 50,663 times (h index= 122), and 16,423 (h index =65) since 2011. Dr. Wolfe has been funded continuously by the NIH for his entire career and frequently held two NIH grants per year as Pl.
The focus of Dr. Wolfe’s research is on the regulation of muscle metabolism, particularly as affected by aging and stressors such as injury, sepsis and cancer. His research has been performed largely in human patients and normal volunteers. Dr. Wolfe has developed models using stable isotopes to quantify a variety of metabolic processes in human subjects including the oxidation and production of fatty acids, various aspects of carbohydrate metabolism, and the rates of muscle protein synthesis, breakdown, and the transport of amino acids between blood and muscle tissue. Dr. Wolfe is the Director of the Center for Translational Research in Aging and Longevity at the Reynolds Institute on Aging.
Questions Bob is asked:
3:33 Before we talk about the science of exercise metabolism, I want to hear about your running journey. You’ve been a runner for over 50 years with 62 marathons under 2:30. Can you tell us a little bit about what your story is and how you started?
5:15 I can’t imagine that every single run was super fun, so I would love to talk about what your training was like, how you trained for marathons and what are the key ingredients in the recipe for a marathon?
8:06 How old were you when you did your last sub-2:30 marathon?
8:59 As far as fueling goes, what does an endurance athlete need before, during, and after exercise?
12:09 What are amino acids? What are the different kinds (essential, branched chain, etc)? And how are they used in the body?
14:56 When we’re eating enough dietary protein, does that mean we are automatically eating enough of the essential amino acids that we need?
16:53 What is the optimal amount of essential amino acids we as individuals need?
18:44 Obviously protein require
As runners, we think about how to fuel properly. That includes carbohydrate and protein, but what about essential amino acids? How do they help us optimize our nutrition to become the best runners we can be?
Dr. Robert Wolfe, Ph.D, is here to talk as both a scientist and a runner. As the director of the Center for Translational Research on Aging and Longevity at the University of Arkansas, he focuses his research on the regulation of muscle metabolism. His research publications have been cited an impressive 75,000+ times, and he shares how amino acids might be able to help your performance and recovery.
Dr. Wolfe has also been running for 60 years and has run an amazing 62 marathons under 2:30 in his lifetime! Coach Claire talks to him about his running career, how to stay young and healthy, what happens in the body when we run, and how our food can help us before, during, and after the run.
Dr. Wolfe also shares his thoughts on the importance of keeping a consistent exercise routine as we age, so there’s definitely a lot of great food for thought in this episode!
Dr. Wolfe’s undergraduate studies were at the University of California, Berkeley, and he completed his Ph.D. degree at UC Santa Barbara’s Institute of Environmental Stress. Dr. Wolfe served as a faculty member at Harvard Medical School for nine years. Prior to accepting his current position in 2006, he was at the UT Medical Branch at Galveston, where he held the John H. Sealy Distinguished Chair in Clinical Research and was Chief of the Metabolism Unit at Shriners Burns Hospital.
Dr. Wolfe has received a number of awards and invited lectureships in recognition of his work. He received the Herman Award from the American Society of Clinical Nutrition for his career contributions. He has published over 452 peer-reviewed research articles, 126 review articles, three books, including the major reference source in the field of stable isotope tracer methodology and has 5 patents. His papers have been cited 50,663 times (h index= 122), and 16,423 (h index =65) since 2011. Dr. Wolfe has been funded continuously by the NIH for his entire career and frequently held two NIH grants per year as Pl.
The focus of Dr. Wolfe’s research is on the regulation of muscle metabolism, particularly as affected by aging and stressors such as injury, sepsis and cancer. His research has been performed largely in human patients and normal volunteers. Dr. Wolfe has developed models using stable isotopes to quantify a variety of metabolic processes in human subjects including the oxidation and production of fatty acids, various aspects of carbohydrate metabolism, and the rates of muscle protein synthesis, breakdown, and the transport of amino acids between blood and muscle tissue. Dr. Wolfe is the Director of the Center for Translational Research in Aging and Longevity at the Reynolds Institute on Aging.
Questions Bob is asked:
3:33 Before we talk about the science of exercise metabolism, I want to hear about your running journey. You’ve been a runner for over 50 years with 62 marathons under 2:30. Can you tell us a little bit about what your story is and how you started?
5:15 I can’t imagine that every single run was super fun, so I would love to talk about what your training was like, how you trained for marathons and what are the key ingredients in the recipe for a marathon?
8:06 How old were you when you did your last sub-2:30 marathon?
8:59 As far as fueling goes, what does an endurance athlete need before, during, and after exercise?
12:09 What are amino acids? What are the different kinds (essential, branched chain, etc)? And how are they used in the body?
14:56 When we’re eating enough dietary protein, does that mean we are automatically eating enough of the essential amino acids that we need?
16:53 What is the optimal amount of essential amino acids we as individuals need?
18:44 Obviously protein require
51 min