Cheeky Run Club

Are you getting enough protein??

• Phoebe Pincus & Anna Coldham • Season 3 • Episode 9

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Happy Monday pals!!

Today our deep dive is on PROTEIN as we realised that week that one of us is unknowingly falling very short of their protein requirements; turns out you actually need quite a bit of the stuff !! We unpack why you need it, signs you're not getting enough, and some strategies for upping your intake productively.

Before we do that, we rate our training, mindset, recovery and fuelling for the week and explain why. We finish by crowing a queen of a cheeky team member of the week, and then with some special announcements 🍌

Thanks to the team at On for helping us bring this season to life and creating such magical running shoes/apparel. 


Follow us wherever you get your podcasts + Instagram, Tiktok, Phoebe's Strava + Anna's Strava, and join our Strava community 🩵

Music produced by Hugh Raper. Logo design by Michael Cotellessa. Podcast edited by Kiara Martin.

Phoebe:

Cheeky Run Club recognises that every day we live, work and run on Aboriginal land.

Anna:

Marathon is a team sport. For our build to Berlin, we are proud to be a part of Team On, and we love having all of you on Team Cheeky, no matter what you're building towards. Hello,

Phoebe:

Run Club. The social running podcast and community for your everyday amateur runner. Hello, Anna.

Anna:

baby.

Phoebe:

And hello, listeners.

Anna:

So, um, for all those listening, thank you so much. This is actually our third time trying to record this episode. And practice makes perfect. I reckon. I hope.

Phoebe:

one is going to be so schmick.

Anna:

We'll see. We'll see about that. Anyway. Today, once again, we're diving into week nine of our marathon prep. We're going to rate ourselves out of 10 for our mindset, cross training, recovery, fueling and explain why. But for our deep dive, um, today, we are going to chat about how to ensure you are getting an adequate amount of protein for whatever it is that you're doing. Running training that you're doing and we're then going to finish up by crowning our cheeky team member of the week But first as always let's kick it off with our notable runs of the week Phoebe. Give me your best

Phoebe:

So, my best run of the week Gosh, I tell you what, it's been a big week. We've This week, um, started off in Gerona. And then we went to Zurich, and now I'm in Copenhagen. So I feel like The start of this week feels like a very long time ago, but my best run this week was in Zurich. Anne and I went to Zurich, um, to meet up with the ON team there where their headquarters are in Zurich, which was, um, actually such a fun day. Um, we, and part of what we got to do was go for like a run with the ON store team and like local community. it was just an amazing run. It was pouring with rain and very kind of cold and drizzly, which I think everyone was really disappointed about, but I feel like for me it just made it more, it felt like we're in Switzerland because when I imagine Switzerland it's like it is a bit dreary. Um, and we ran like down through the city, we ran like under. under the train station. We ran through the ground and it was so cool. It was like under the ground. We ran through, like everyone was like commuting home, that someone was carrying music. So we were like, they were like blasting music for parts of the run. And then we ran up past the river Lamat, the river that runs through Zurich, which famously, actually, although I didn't really know this before we got there, but now that I know it, it's so iconic. I can't believe I didn't. But in the summer,

Anna:

I'll say famously

Phoebe:

yeah I'll say famously, people put their things in an airbag and swim home from work because it's like it flows from one end of the city where people work to kind of the other end where they might live. And so whilst because of the rain there weren't many people doing that, there were still a few. So that was really exciting to see. It's so cool to be running in a completely different country, different city, but also be running with locals who like not really well and can kind of talk you through like, Oh, this is this, this is this, et cetera. And then I got back from it you were absolutely dying on a yoga mat. Yeah.

Anna:

class A yoga mindfulness class turned hit. So we started off stretching and I was wearing denim shorts, which I thought was absolutely fine. Um, keep in mind that we're at the on headquarters, so probably not the time to be wearing denim shorts. It would have been pretty easy for me to get in some sports gear. then by the end I was like on the floor dying cause we were doing pushups and I am probably I have the weakest arms in the world. Um, but it was actually, it was, yeah, it was heaps of fun. The whole day. I mean, the whole day was, it was just a lot of fun. Zurich's cool. First time in Zurich and yeah, definitely would have got, would go back.

Phoebe:

Well, you should have worn your new yoga outfit.

Anna:

I know. I even, I know.

Phoebe:

As part of the trip there, which was actually so cool, we got to go to the store and try on all these clothes and basically got a whole bunch of like very cool on things. And part of what you got was some very cool blue yoga tights

Anna:

Yeah. I think I have to, I think I have to work myself up to wear them. I feel like you need to be full of confidence and feel in yourself when you put the like neon blue. tights and sports bra on. So they'll, they'll, they'll stay in the drawer for a little while. Um, but one day

Phoebe:

Build

Anna:

you'll know, you'll hear me

Phoebe:

Oh, when you,

Anna:

when I wear

Phoebe:

see the blue tights, you'll know about them.

Anna:

Very, very cool.

Phoebe:

Very cool. But yes, what was your best cross training experience, general experience of of the week Yes,

Anna:

was back in Girona. So we were in Girona, which is sort of an hour north ish of Barcelona and I went to the gym with my mum and dad and we did a Pilates class together. And for anyone who's ever thought of maybe doing cross training, a gym class with their parents, this is your sign to go and do it. It was so wholesome and so fun. The Spanish instructor Sergio, like, introduced himself, remembered our names through the whole class. It was so good.

Phoebe:

I feel like you guys were quoting Sergio or he gave you a lot of really useful information about like, Oh, the pool's going to be closed on this. You're like, Oh, yep. Sergio told us the pool's

Anna:

Yeah,

Phoebe:

or Sergio said this, this, this is so good.

Anna:

We were kind of just making sure everyone knew that we're pretty much local because we went to the gym.

Phoebe:

Yeah. And

Anna:

I don't know if you know, but my friend Sergio said come over for tea tonight. Um, but yeah,

Phoebe:

one more time, an invite to dinner would have been incoming. Like, you were approaching that level of familiarity. Yeah.

Anna:

same way. Maybe, maybe not. Um, what was your worst run of the week?

Phoebe:

Um, Spoiler of choice for worst run of the week. Um, uh, well I'm sick again, which just is very frustrating. because I think this is like the fourth time this marathon block that I've been sick and it is very disruptive.

Anna:

Yeah,

Phoebe:

but, my worst track of the week was, you know what, I wasn't sick yet, but maybe I was getting sick and maybe that's what, um, made it worse as well.

Anna:

worst.

Phoebe:

It was back in Girona, which I feel terrible saying because Girona is like, It's a dream to run in, and it is just like endless miles of hard dirt through beautiful forests along rivers in all directions, and very flat. Obviously there's lots of mountains, but there's heaps of flat running as well. Um, which is amazing, but I I was doing a session and it's my first session in a little while because I've been obviously struggling with like my energy levels while I'm running and not feeling great. So we've kind of just like slowly working sessions back in. This is my first big ish session. I had four, four by three K. And I was kind of like, I've been feeling a little bit, I had been feeling a little bit more recovered in the lead up to this. And so I was kind of like, oh, maybe I'll be feeling back closer to my normal self. And so I was kind of like, optimistic, heading out. but pace wise was a really bad day. poor session. That sounds really harsh. I was just very, I was very demoralized by how hard it felt to hit paces, which are like so far off what I would normally be doing. Um, I don't know. I tried after the first, I did the first rep and I was like, it was so hard and I was going so slow and I was like, okay, I'm just going to, change my watch face so I can't see my pace and I'm just gonna like enjoy the next few reps like I'll just run them and I'll work hard but I'll try I just was like I don't want to do this whole session feeling like beating myself up because I'm clearly like

Anna:

Yeah, yeah,

Phoebe:

there right now and I want to enjoy it and so I really tried I like really tried to just like look around and, you know, enjoy being there. But I felt like my whole body was like full of lactic acid. That's the only way I can describe it.

Anna:

yeah. I was gonna say, it's hard to enjoy a run when you feel like that.

Phoebe:

yeah, yeah. And like my heart rate was so high. And then yeah, at the end, looking at my paces, I was like, that is,

Anna:

Aww.

Phoebe:

Um, Yeah. And so maybe, maybe like I was getting sick again. Like, cause I, I started feeling sick probably two days after that. so maybe that was just like the start of it, but also yeah, just feeling like a little bit demoralized by the last month or so of feeling this way. Um, although,

Anna:

fair enough. It's been going on for a long time.

Phoebe:

yeah, I also feel like, I kind of feel, I feel like, I don't like coming on the podcast each week and being like, Oh, I felt bad again this week. Cause it, I, I feel like I hear that and I'm like, well just feel better, just figure out what it is or just like get better or like, I don't know. It's, it's just in some ways I'm like, I wish I just knew why I felt this way or like what. Cause then I'd be like, and now we have some theories, which is good. So we're going to discuss, but,

Anna:

I feel like, none of this is saying it's like the only thing worse than knowing is not knowing. And I feel like when everything's sort of, so murky and just, you don't really, you feel like you're in the dark. It's hard to sort of navigate what the best way forward is because you don't really know what the issue is in the first place. So you definitely don't sound like you're just coming on every week and saying that, like, I know it might feel, as if it's that way, but maybe we should put a little call out to the listeners if anyone has any ideas for or has ever felt. just generally very fatigued when they're running. And how did they get around it?

Phoebe:

yeah, that would be, yeah, I would be very interested to hear if anyone's had a similar experience because it's obviously not like I am,, so I guess it's like persistently feeling like you're going to get sick and then, or getting sick, and just like really high heart rate when I'm running and, you know. I feel like I'm running with lactic acid. If you've ever experienced that before, oh my god, I would love to know what it was, if you know what it was or otherwise how you got over it. because the clock's ticking. Berlin Marathon is very close and I don't know,

Anna:

Two weeks.

Phoebe:

I don't know, literally in two weeks, this time in two weeks, I'll be lining up on the start line and that is terrifying.

Anna:

And yeah, as we mentioned before, if you have any, uh, learnings, or suggestions for Phoebe, send us a DM on Instagram, we would love to hear it.

Phoebe:

So, yes. Anyway, that's a very long, that's a very long worst run of the week. But that is definitely my, that was my worst.

Anna:

Yeah.

Phoebe:

your worst cross training experience? Or general experience?

Anna:

I've either, uh, this week has been very kind to me. I have enjoyed every time I've been moving my body and just no real, no real negatives. Have loved hanging out with the gals. Seeing mom and dad. Um, yeah. Oh

Phoebe:

Cheers. You don't want to talk about the dinner or?

Anna:

yeah, actually, yes, I do have a worst experience. We went out for dinner in Girona with I know! Um, honestly, nothing. It's been perfect. we went out for dinner in Girona with my mother and father, and Phoebe and a couple of our, you were there, and a couple of our other friends. And It was, yeah, a very sort of local chilled restaurant. We were sitting outside and then noticed this man sit down at this older couple's table and the waiter just really quickly pulled his chair, with him on the chair away. And I was like, that's kind of weird. That's kind of rude. and then they were sort of speaking to him. Yeah, we're actually, actually being very respectful, but pretty much telling him to sort of leave the restaurant and we couldn't really understand what was going on. I did say that he had two cartons that looked like juice boxes, but were actually just red wine. Um, and then he. Continued to walk through the like outside sort of patio of the restaurant and then realized that his pants was a little halfway down. So got a Saw an image of his, well not an image, saw his willy and everything around there and then we saw his bum

Phoebe:

These pants were kind of ripped weren't they?

Anna:

Yeah, but they also the Buttons and the zip were like down at one stage, but then he ended up pulling them up. Yeah, um, and It sort of felt so bad for him. And then I reckon probably five seconds later. There was just this waft of Really really bad smelling poo really bad. It took me back to being a nurse on a ward

Phoebe:

Oh,

Anna:

someone's soiled themselves and there's just no escaping. Like you feel like the scent is like seeping into your skin. Um, anyway.

Phoebe:

his whole, like, back and front, everything

Anna:

Yeah. Yeah.

Phoebe:

it was covered in poo. all, likE, his shirt around his stomach, I don't

Anna:

Yeah, and then he sat down sort of five meters away from where Run At The Restaurant was sitting and the staff were actually, they were really respectful. They sort of kept just trying

Phoebe:

were.

Anna:

tell him to sit down and I think they were calling sort of like, um, the like social service or something like that because he obviously, he wasn't in a, yeah, it wasn't in a good way, um, but it was, he did keep coming, just all of a sudden he decided that he would, stand up and want to join a table but then obviously yeah because he was sort of covered in poo then whoever was at that table was sort of standing up being like oh no no no like please please don't and it was literally just a matter of time before he came to our table but luckily People interviewing beforehand, but anyway, so he was sitting on the park bench the whole time. So I Don't know. I'm really questioning my my past choices of Ever sitting on a park bench because I don't know

Phoebe:

every single.

Anna:

But you have said that you have done it since

Phoebe:

I've sat on park benches since. Yeah. Noz and I, in Girona, like the next day we sat on a park bench and we're both looking at each other like. Oh, this is not wise, but we kind of checked it beforehand and it looks clean enough, but it definitely makes you

Anna:

yeah It's weird though because I saw him sitting on that. I saw him sitting on that bench the day before

Phoebe:

No, you didn't.

Anna:

Yeah, I

Phoebe:

did. you? Do you

Anna:

No. No.

Phoebe:

the day before. He'd been sleeping everywhere.

Anna:

Yeah, I reckon it was probably on that bench. Anyway, um, that is my worst experience. The poo man. Anyway, my dad keeps trying to, keeps, keeps mentioning him. He's like, ingrained in dad's memory of Gerona. And I think my dad just likes a bit of potty talk. He's like a little kid.

Phoebe:

yeah, it was a pretty, It was a memorable dinner, you could say that.

Anna:

It was a very memorable dinner. alright. Shall we, uh, get into, uh, I reckon we keep forgetting to rate ourselves out of 10, so I wanna hear, give me your out of, how do you rate yourself out of 10 for training this week?

Phoebe:

I would say, um, three. I think I, I, I hit, Yeah. I hit Monday, Tuesday. albeit felt pretty bad. Like I got the runs done. And

Anna:

Yeah.

Phoebe:

I got sick. And so since I got sick, I've only done little jogs. Um, which is good. Like that's what I should do. But Yeah. I was meant to have, this was meant to be like a big, big final, final big push of training. I'm meant to be doing like a two hour 50 run today and I think I'll do like a 30 minute jog. So, um, yes. So not, not what my training plan requires of me, but maybe what my body requires of me. So I'll take it.

Anna:

And you can, you can never do your training plan if you don't have the body to do it.

Phoebe:

You can't, as they say. You can never do your training plan if you don't have the Body Body first. Um, how would you rate your, how would you rate your cross training for the week?

Anna:

Um, well, I think in comparison to the last few weeks, I, where I really took the resting seriously, I would give myself an eight. No, not an eight. We're not allowed to do seven, are we? I'll give myself a six out of 10.

Phoebe:

Okay,

Anna:

Mmm, it doesn't deserve a seven point something. Um, if I'm being completely honest with myself, um, I have dabbled in light exercise. I've really enjoyed it. Um, but yeah, not pushing myself too much. Still not sure what's going on with my foot. So don't want to do anything too drastic, but I'm actually really enjoying just the light forms of exercise and really getting into my Pilates era. I love Pilates.

Phoebe:

injured. I reckon I could, you love Pilates. Oh

Anna:

love Pilates.

Phoebe:

Yeah,

Anna:

know.

Phoebe:

fun, right? Oh my gosh.

Anna:

fun and it feels so good.

Phoebe:

There, I um, could probably trace back the recording of you being like, I'm just not a Pilates gal. I just don't like it. You just weren't injured. That's what you meant. I just haven't been injured in a while.

Anna:

I would just rather run.

Phoebe:

How are you out of interest? And, and maybe for anyone who's, um, injured, who's listening, how are you now? I remember in like the first few days when you couldn't run. you were like thinking about it a lot and like, you know, really missing running and that sort of thing. Like, how are you feeling now that it's been a couple weeks and you've sort of settled into it? A

Anna:

Yeah, that's really interesting. I guess this sort of comes into our like next point of topic, our next rating, the mindset, but I don't know what day it is of not running, but I feel like at the start, you can't, you're so aware of how many days you haven't run for as in like, Oh, I haven't run for three days. I haven't run for five days. Um, and then at some point. That just stops and you just like I have no idea I know that I haven't run for a long time, but I don't really know. I think it's around four weeks or so. Um, But I think yeah, I'm a lot better Like I obviously miss it and like seeing people run and like seeing you run and everything. I'm like very envious But I feel like I'm a bit more removed now, so it's not, it's really like not as hard. I feel like the worst period is that sort of first two, two weeks or so when it's just sort of you're like, that's what you're like yearning to do. And, um, you've just been in such a habit of doing it all the

Phoebe:

Such a habit. Yeah.

Anna:

space. But yeah, but like, yeah, now I'm okay. Yeah, obviously would much prefer to be doing it, but I'm all right. I'll give my mindset an eight.

Phoebe:

An eight! Nice! That is really good. Oh, I'm really, really proud of you. I feel like, yeah, I feel like you've been, especially over the last few weeks, very, like, accepting of where you're at and giving your body, the rest it needs and then, really enjoying the incidental exercise and cross training that you do have and, yeah, I feel like that's, that's very good, very impressive.

Anna:

feel like we have sort of, like, now I feel like you felt bad for me a few weeks ago and now I feel really bad for you and just, I feel like it's not fair. What's happening to you?

Phoebe:

my mindset is, uh, it's up and down. It's not, I feel like I, um, it's not as bad as I maybe make it out or made it out earlier in the podcast. Definitely when I, think about it too much or I think about like why I'm not feeling good when I'm running and so on. Focusing on that isn't good and um, just makes me feel like I don't feel, I just feel sad. I just feel like oh, this is gonna be such a shame if like I've dreamt about doing this marathon for so long and to just have to jog it will be amazing to run it but it'll be kind of heartbreaking as

Anna:

at the same time, yeah.

Phoebe:

Yeah, yeah. But then, I think I've been

Anna:

Berlin's broken both of our hearts.

Phoebe:

oh, what a sad season. The

Anna:

Ha

Phoebe:

Berlin has,

Anna:

Built uh, built in broken hearts. Ha Ha Ha.

Phoebe:

Yeah, it, yeah, gosh, it is, um, no, so I, if I think about that, I feel sad. That's my honest, that's my truth. But if I, Um, I think I'm doing a good job at not giving that too much air time in my head. And pretty quickly, if I notice myself thinking about that, I try and turn it around to like, all you can do right now is like focus on what you can control, which is like, um, recovering, um, like getting a good night's sleep, resting now that I'm sick, um, eating the right food, just giving my body every chance to try and get back to a stage where I feel really strong. fit and great. Um, and yeah, also pairing that

Anna:

so what would you give yourself out of 10? Ha

Phoebe:

okay. And it's like enough, enough talk. I think

Anna:

Ha Ha Ha Ha. No, cause, no cause I feel like now you're

Phoebe:

and it's like,

Anna:

Rotcom. Which is uh, another concept. But I, I need, I need that out of 10, I need the rating

Phoebe:

I think I vary from a three out of 10 to So, eight out of ten, like there's times where I'm like, you know what, it is what it is, and I'm so happy and grateful to be over here, and, um, I still, like, I'm honestly loving it, and I'm really, I am really looking forward to Berlin, um, race outcome aside, like, it'll be, it'll be sick, so, Yeah, varying, varying between those two numbers,

Anna:

yeah. And then you were going to talk about your recovery. What you've been focusing on instead.

Phoebe:

Yeah, recovery, has been, it's been really good since I got to Copenhagen. So I'm going to say, but then it was, I think it wasn't great in Girona and Zurich, just in terms of like my amount of sleep and so on. so I'm going to average it out to a six. however, over the last few nights. Yeah, since I got to Copenhagen I've been going to bed really early, getting really good night's sleep. I got, um, I caught up with, um, Borge yesterday, who's our friend, who, from Melbourne, who works for Pillop, but who happens to be in Copenhagen, and he gave me some more magnesium, which I'd run out of. I swear, I slept so well last night after having it again. Um, so that's been, that's been really nice. Um, Um, and Yeah, obviously I do think getting sick is still a sign that I'm maybe not giving myself the recovery that I need. But that's definitely the big focus for the next two weeks.

Anna:

yeah.

Phoebe:

Um, what would you say your recovery, recovery score is?

Anna:

Look, being completely honest, I don't have a whole heap to recover from at the moment. So Oh, true, I have an injury. Um, I would probably give myself around, uh, seven. Um, and it's only, it's

Phoebe:

for the fact that you can't give

Anna:

Oh yeah, true. Okay, seven point And that's because it 10. Um, but I'm not really doing any rehab because I'm not really sure what's wrong with my foot. So I do have a little bit of sort of like guilt surrounding that. Um, I mean, I'm not doing anything that hurts it. So as in like at the time it's not hurting it. Um, but yeah, I guess that there's like a little bit of trepidation because I'm not quite sure what's going on. Um, but yeah, I would say 7. 2, a nice smooth 7. 2

Phoebe:

Nice! And tell me, what would you rate your fueling out of ten? well it's been your best meal. Best meal of the

Anna:

Oh, best meal of the week. Easy. So when we were at Onn, we were exposed to their buffet cafeteria lunch. And their whole, they're like, I'm very much into sustainability. And their whole cafeteria and cafe is vegan. And I am not a vegan myself. Um, Assyriac, just Assyriac, but yeah, um, it was honestly the tastiest food and for anyone that doesn't know, Switzerland is quite, Switzerland's kind of known to be kind of on the expensive side, like

Phoebe:

It's

Anna:

our dollar's not, it's wild. Our dollar's not great. Anyway, so the copies there are like eight Swiss franc, which converts to, I think about like 14, 15 Australian dollars. So to put in perspective, like everything is, Anyway, the buffet is like a, weigh and pay style. similar to what they have at frozen yogurt stores and everything. So you like load up your top and then you weigh it and then you pay whatever it was. Anyway, you weighed yours, Izzy, who we were with, she weighed hers. They were quite a lot though.

Phoebe:

mine's 600 grams, like, whoa, that's huge, like, that's a

Anna:

Yeah, yeah,

Phoebe:

at each other like, oh god, ours

Anna:

Oh God. Yeah, and then yours was a bit more. And I think it was what, like 38 Swiss Franc which is ridiculous. And then I weighed mine and it was 950 grams and 48 Swiss Franc. So my lunch was the equivalent of like, my plate of lunch was like 80 dollars. It's the most expensive lunch I've ever had.

Phoebe:

To be fair, it was delicious. It was delicious. we're lucky that on shouted us, but yeah, we like we just loaded our plates up. It was all like Delicious like vegan curries and salads and rice and just like every food that you would want to like feel good It was so

Anna:

Oh, it was so, so good. but yeah, I would not last one in Switzerland eating that for lunch every day. Um, but yeah, that was delicious. So yeah, 10 out of 10. how would you rate your feeling? I know this is kind of going to come into, it'll sort of blend into our main topic of the week. But yeah, how would you rate yourself?

Phoebe:

It'll blend in nicely. We'll just seamlessly segment into our, into our main topic of the week. Um, yeah,

Anna:

Like a smoothie. Bad gag.

Phoebe:

my um, feeling has been a bit of a mixed bag. I think that, I'm sorry, I'm going to, sorry, I'm going to average it out to, 6 out of 10 Because on summit I've eaten really well in some areas e. g. the on lunch. That was amazing And also this is from the week before but we didn't give ourselves a fueling score on that episode Special shout out to our friend Goldie in London who he was cooking um Leesh and I, the most delicious, nutritious, fueling meals ever. Um, and that was amazing, so I feel like I was being fed really well when I was in London. Um, the reason it's a little bit lower is, had the realis sorry, not the realisation, You're, I was talking to your mother about my, um, when we were in Girona, I was talking to your mum about my low energy levels, as I am, what to do. We were talking about how I've been feeling and, um, and your mum is a doctor. And she messaged you a few hours later saying, Oh, I've been wondering if maybe Phoebe isn't getting enough protein and that then we did a bit of a deep dive into my diet or we just like kind of had to think about what things I'm eating. And I think I had mistakenly thought that a protein shake every now and then was like more than enough to keep my protein levels down. intake high. And I also think, um, yeah, probably when I'm home, I think a lot more about protein in my meals. But when I've been over here as a vegetarian, it's been hard, especially in like lunches and dinners to get protein in and I haven't really been supplementing it at all. And so I think we realized I'm probably only getting like maybe half of the amount of protein that I should be getting. Um,

Anna:

a good day, I reckon.

Phoebe:

yeah, which is,

Anna:

as

Phoebe:

kind of insane to reflect on, um, because I really thought that I was, um, ticking that box. Um, but yeah, off the back of that, we went and did a bunch of reading on like, how much protein you actually need, and what happens if you don't get enough of it, and how to then kind of course correct and make sure we're getting enough of it, and so we thought we'd make that the topic of this week.

Anna:

Pheebs mentioned, we had a little research. some of the stuff we read, I feel like we Or it was more just sort of like cementing those, that, those like theories, I guess. Um, but then also, uh, there's quite a lot of new research about the, like, timing of, you know, protein and when to have it, which we'll get into a bit later, but pretty much you need protein to, well, for everyone, but specifically like for, it plays a significant role in a runner's diet. Um, it helps repair muscle after runs and workouts, builds and maintains muscle mass. which boosts performance, helps to support the immune system, and aids in cell turnover.

Phoebe:

Yeah, I mean, it obviously plays a very pivotal role in a lot of critical things. And what that means when you don't get enough of it is, well, all the things that Anna just went through, repairing muscles, build and maintain muscle mass, supporting the immune system. You obviously just don't, do those in an optimal way. And what that means are some signs that you might be low on protein are, things like, loss of muscle tissue, brittle nails, skin and hair, Feeling lazy, sluggish, or generally fatigued, getting sick, restless sleep, lack of clear cognitive thought process. They're all different signals that, you're probably not getting enough, protein. One of the things that we learned, which I thought was so interesting, is that hemoglobin, which people might know is in the blood, is a protein, um, and that's actually what carries the oxygen around in our blood. And so, if we don't have enough protein, we're then at risk when we, when we really need more oxygen, e. g. when we're training, we're at risk of like real, um, feeling fatigued when that happens. And I feel like, you know, And reading things like that made, did make me think really hard about, um, is this impacting my performance? Because it's definitely when I start trying to run faster that I get this strong feeling of, um, fatigue or exhaustion. So Anna, tell us, give us a rough rule of thumb for how much protein you do need for someone who's running or, or training for an event, like a marathon.

Anna:

Yeah, so the referral of thumb is to have about 1. 5 to 2 grams per kilogram per day. So that means that if you're a 60 kilogram person, male or female. you should be having sort of like between 100, 120 grams of protein a day. And this is what I was sort of talking about before. So I feel like the sort of like old school mentality or like what I always grew up thinking was that you had to have your protein with. all your protein pretty much. Not all, not all, but like majority of it, um, straight after you exercised. But now it's actually thought that, consistently like pulsing protein evenly throughout the day. So eg like four, 20 to 25 grams of complete protein is best for promoting protein building over muscle breakdown. And, and so that means that instead of sort of going really hard in that window, like 30 minutes to an hour after you, you finish exercising, um, you should have like a, a really good server protein, but then you should also be continuing to have it over the course of the day, rather than sort of winging off it until the next day. so

Phoebe:

found that so interesting, again, from the perspective of like my framing of protein was definitely, yeah, smack some protein after your run and that's all you need. You just need it for that little window, whereas actually like having it across the day, makes so much sense. The other really interesting thing we read about in, in reading about how much protein you need is basically this idea of like Not all sources of protein are equal. we learned about there's such thing as complete versus incomplete proteins. And complete proteins are essentially proteins that have all the amino acids that your body needs to, you know, fulfill all those, roles that we spoke about earlier in terms of muscle repair, et cetera. And then incomplete proteins, Only have a few of the amino acids. Generally, complete proteins are from animal sources. So, meat, eggs, and dairy. However, you can also get complete protein from soy. So, Obviously tofu, edamame, anything on that front, they're of complete proteins. But a lot of the vegetarian protein, sources that people use if you're vegetarian, that might be like peanut butter or lentils or, quinoa, like they're all, you'd consider them incomplete sources of protein. Or, yeah.

Anna:

to be mindful when you are having protein, just sort of, I mean, you know, like knowledge is power. Like if you know what the, because there's nine amino acids that our bodies cannot naturally make, that complete protein sources have. so if you're like fully across So there's a whole lot of different sources, whether it's like an incomplete, would you want to include that in your protein? So if it's not an incomplete, it's more about knowing what, which of those nine are not, so you're gonna have a different source. Whether it be an incomplete or any other source, complete protein, like kind of meal, I guess, for like lack of a better word, um, by having sort of like one source of protein, even if it may be incomplete, but then sort of like balancing that with another incomplete protein, um, to, yeah, to like fill that cup up to complete, I

Phoebe:

Yeah, you had a good way of just explaining it to me when we were first learning about it. I'll like think of it as like puzzle pieces. So if you have a good variety of them, they'll all fit together. And one of the like cool examples we've read about is seitan, Um, which is basically gluten. It's the protein component of wheat and it's used in a lot of fake meat and it's incredibly high protein. It's 75 grams of protein per 100 grams. So that's like, triple A as high as chicken. However, it's not a complete, it's an incomplete protein, unless you add soy sauce. And then, they pair perfectly together and it becomes a complete protein, which is pretty cool to think about. Um, so Yeah, I feel like it's just about, I think if you, if you have enough variety, it would happen in and of its, in and of itself, but it's just a good thing to be aware of if you are vegetarian or vegan, and not having animal, sources of animal protein regularly.

Anna:

Yeah, so I'm challenging you for a week to have 100 grams of protein every day. And I made that challenge a couple of days ago, so how are we going so far? You'd be what, two days into it?

Phoebe:

I'm

Anna:

Looking at your face, I don't know if you're meeting the requirements.

Phoebe:

I'm doing my best. It is so hard. It is so hard. I hit it, um, two days ago and then I didn't hit it yesterday. Um, I, I've been like, I went to the shops and tried to buy lots of high protein snacks because that was one of the things we spoke about. I was like a good way to supplement. So for example, I don't know if you can see these are Protein corn thins. And I was like, oh, sick. And it's like, oh, they've got 20 grams of protein in them per 100 grams. I was like, that's amazing. But then I, when I got home, the whole packet is

Anna:

would be like 100 grams. Yeah.

Phoebe:

packet's 100 grams. So it's like 2 grams of protein in each of them. So,

Anna:

You are the like, perfect, um, you are a marketer's dream. They've just written protein on it. And you're like, I'm done.

Phoebe:

It's, yeah, literally protein. And I was like, boom, tick, okay, six extra Danish kroner or whatever it is for them. And Yeah, um, anyway, I've been, I did have, um, three protein shakes yesterday. To try and bump up my

Anna:

good on you.

Phoebe:

So. Yeah. so um, I think Yeah. that's my experiment. I'm gonna once I've like found a good rhythm of hitting 100 grams I'm gonna record a video and talk through like here's how I hit 100 grams of protein. But yeah, that's the that's the challenge

Anna:

Yeah. And I'll, I'll do it with you.

Phoebe:

Will you oh,

Anna:

I mean, I,

Phoebe:

solidarity

Anna:

in solidarity. I mean, I feel like I probably do it every day anyway. I just love. I just love it.

Phoebe:

Protein Okay, let's do it together and you can show me how you're Wait, but are you going to do a vegetarian?

Anna:

Yeah, I'll do it Veggie.

Phoebe:

Really? I feel bad limiting you to being vegetarian because you can't have gluten. So,

Anna:

all right because that means it's challenging for me but it's equally as challenging for you because one, you're not used to it and you're also overseas. So I feel like it's probably balanced out.

Phoebe:

let's do it. We can hold each other accountable. Love it!

Anna:

Cool. Starting tomorrow because I've already bought salmon for dinner tonight.

Phoebe:

You can have fish, you can have fish.

Anna:

Oh, okay, cool. Oh, easy. This is a walk in a park. We're in the park.

Phoebe:

yeah. I, I actually, I was on the phone to my brother Tom about it. And he was like, why don't you just, just think about adding in even just some fish. Which I haven't yet, but I'm going to resort to if I need, if I'm really struggling.

Anna:

I feel like for sustainability of the 100 grams of protein a day, I think that would probably make things easier. Because I reckon you'll get pretty tired of, I mean, yeah, obviously you'll find it sort of like your own way, but if you're, if it's that or eating, or having like three protein shakes a day, I reckon the, like, longevity of that probably isn't great. But anyway, we'll see, we'll see.

Phoebe:

I should check that my, I hope my protein is full, is a complete amino acid, a complete protein, because it's

Anna:

yeah. Cause it's from, yeah.

Phoebe:

Oh god disastrous.

Anna:

it's disastrous.

Phoebe:

I was gonna say If you're listening and you've struggled with protein, why don't you come on this journey with us? 100 grams of protein a day.

Anna:

Yeah!

Phoebe:

and we can, let us know how you're going and if you find any hacks. Um, and this actually segues so smoothly, like a smoothie, into our final, um, we're on fire. Into our final segment, which is, um, Cheeky team member of the week. So this week, really on brand, we were asking about, protein tips, tips, tricks to hit your protein targets. And we had some unbelievably useful responses. I have actually read through all of these and A bunch of them, I've like taken notes, I was like, okay, I'm gonna try this, try like mixing protein in with my yogurt, like a whole bunch of other things. So thank you so much to everyone who answered. But the Cheeky Team Member of the Week this week, is Miranda Palmer. So Miranda Palmer is a nutrition coach and she first chimed in with a whole bunch, like a really comprehensive answer, kind of talking through different strategies for how to hit it, which was extremely useful. But she's then, a lot of people have asked questions in this thread. People have been asking about like, oh this protein like doesn't sit well in my stomach, or wondering about protein that comes from natural sources versus synthetic sources and like, do you absorb them differently? And she's jumping in and like, providing these really well thought out, well researched answers. And that is just the ultimate definition of a Cheeky Teen Member of the Week. Like, she's not only contributing, she's like, jumping in and, and helping other people progress in their training and nutritional knowledge as well. So, thank you so much, Miranda, for all your help.

Anna:

Yes, thanks Miranda. You are a protein girlie.

Phoebe:

The highest compliment.

Anna:

of the week, but also a protein girlie.

Phoebe:

A protein absolute expert. So one special announcement that we have is that we're going to do another end of season survey. So we did this at the end of season one and just asked, put out a call out, um, for people to complete this survey. Give us a whole bunch of feedback on the podcast, how it was going, more, um, ideas for what kind of content you wanted to see covered. for tuning in. Or what else we could do to improve. And I can't even describe how useful it was. Like we read through every single piece of feedback. It has really helped shape. how the podcast developed from there. So we feel like it's time to do it again. We're launching it next week. so keep an eye out for it in the show notes and on our Instagram and we're going to do a prize as well, which is also going to be another special announcement. Anna, do you want to explain what the prize is going to be?

Anna:

Drumroll. Um, we are in the process of designing some new merch. Um, some summer merch for you all. So, we'll pick five people, that have we think have put the most effort in and given us the most, the sort of like,

Phoebe:

Are we going to, are we

Anna:

Oh, sorry.

Phoebe:

no, we

Anna:

yeah, at random. No, no, no. At random. At random. That's

Phoebe:

otherwise people feel like they have to write massive. You don't

Anna:

Yeah. Yeah. You don't need to.

Phoebe:

questions and

Anna:

Yeah. And it's completely, uh, it would be completely subjective.

Phoebe:

Randomly,

Anna:

Um, so random anyway.

Phoebe:

Yeah,

Anna:

Objective. Sorry. Objective. Yeah. Yeah. Random. Anyway, I'll just stop talking.

Phoebe:

So keep an eye out for that next week and merch, will be following a little while later, probably more October, November, but we're doing some different things this time. So get excited for that.

Anna:

Yeah. Very excited. That is it for week nine of our build to break up with us Berlin.

Phoebe:

Built a broken

Anna:

Um, Yeah. we hope What are you laughing at?

Phoebe:

I'm just, I'm laughing at? anyone who's, who listened to this season being like, I'm gonna get insight into like, how to just kill a marathon. How to just like, trade for a marathon. And really what you've got insight into how a marathon can, can break people.

Anna:

couldn't go so horribly wrong. But yeah, thanks as always. Like and subscribe wherever you get your podcast. And we can't wait to be back in your ears next week.

Phoebe:

I actually need to blow my nose, can you give me one second? Um, sorry.