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When injury strikes, runners can be quick to reduce their overall energy intake and by doing so reduce their protein intake. A recent study showed that muscle strength is reduced three times the rate at which muscle tissue is lost. Because the muscles become less responsive to protein consumption, protein syntheses the process by which individual cells construct protein is impaired. This impairment of protein syntheses is termed anabolic resistance. Nutrition planning may help overcome this anabolic resistance. Food and especially protein increases muscle protein build up and inhibits its break down. You do need an overall energy balance to achieve this – which is why a diet low in overall calories is not recommended. Research shows that the maximal protein syntheses rates are reached when you consume around 20g of protein.