Protein for Runners
by Clare Wood
We know that runners need a good amount of carbohydrate to fuel their exercise, but what about extra protein?
Do Runners Need A Protein Supplement?
Generally no. For a recreational runner, a protein supplement in powder form is not necessary. For endurance training, protein requirements are increased slightly compared to a non-active person, but usually just a shift of the whole diet to a higher energy intake will allow an increase in protein intake automatically.
Protein For Recovery
The most important aspect is the timing, and ensuring that you are consuming a protein/carbohydrate drink or meal as soon as possible after your run to aid recovery. The perfect high protein supplement that satisfies these needs is milk!
Protein While You Run
To drink protein during a run - the jury is still out on that! There is no good proof that it helps your performance, but may help with early recovery IF you have another training session within 8 hrs. There are not many practical options out there for a protein drink that can be consumed during exercise.
- List of some protein shakes that you can make at home.
- What are amino acids?
- More about Supplements, including Are Amino Acid Supplements Necessary?
- Leucine and Muscle Protein Synthesis — leucine is an important amino acid used as a supplement for athletes.
- Nutritional Supplements and Weight Gain
- Go Shopping in the Supplement Store