A: There is a highly specialized and lengthy process used to manufacture Ig. It begins in blood centers across the country where tens of thousands of healthy individuals donate their plasma (the portion of the blood where the immune globulins and other blood proteins are contained).
Runners, especially those training for long distances such as marathons, should consume .5 to .75 grams of protein per pound of body weight. Good sources of protein are fish, lean meat, poultry, beans, nuts, whole grains, egg whites, low-fat milk, low-fat cheese and some vegetables.
Protein is imperative for muscle repair and growth. Runners need to time protein intake to hit the 30-minute post-workout recovery window. Austin recommends that this meal or snack contain 25â30 grams of protein. Scale proportionately to your weight.