Protein and Runners
Nastasha915
Posts: 124 Member
Hey. Just wondering if you guys think runners need extra protein. I was always under the impression that protein shakes, etc. were more beneficial for weight lifters, but am curious if I am missing out on an important part of my nutrition, recovery, and performance. I generally run 3-5 miles a day, 5 days a week. What do you think?
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Well protein shakes are used to help build lean muscle- but they also have other benefits and are used to help recovery and muscle repairs. I am a runner and a weight lifter. But even if I was just running I would still take a protein shake because I am so much less sore the next day and my body feels like it run so much better with the additional protein. But yeah, thats just me. :happy:0
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No. You shouldn't need to take in extra protein for running. And shakes aren't special, you could get the same protein from eating three or four eggs, plus they taste a lot better.
The only way to improve your running is (generally) to run more. Everything else is a waste of money (shoes, shakes, wrist bands, HRM, etc...).0 -
No. You shouldn't need to take in extra protein for running. And shakes aren't special, you could get the same protein from eating three or four eggs, plus they taste a lot better.
The only way to improve your running is (generally) to run more. Everything else is a waste of money (shoes, shakes, wrist bands, HRM, etc...).
This really interests me... I dont think investing in a good pair of shoes etc is a waste of money? My running was torture until I invested in a good pair of shoes. I also found that my stride and my pace was improved dramatically when I was wearing comfortable, proper running shoes. Moreover, HRM are great- although not a necessity- especially when doing HIIT running- helping you make sure that you are training at the higher end of your heart zone.
I agree however, that unless you are running considerable distances and making serious demands from your body you shouldnt need additional protein that you cant get from your diet. But I will encourage the OP to start lifting weights because building muscles and developing a strong core and legs really makes a HUGE difference to your running.0 -
No. You shouldn't need to take in extra protein for running. And shakes aren't special, you could get the same protein from eating three or four eggs, plus they taste a lot better.
The only way to improve your running is (generally) to run more. Everything else is a waste of money (shoes, shakes, wrist bands, HRM, etc...).
This really interests me... I dont think investing in a good pair of shoes etc is a waste of money? My running was torture until I invested in a good pair of shoes. I also found that my stride and my pace was improved dramatically when I was wearing comfortable, proper running shoes. Moreover, HRM are great- although not a necessity- especially when doing HIIT running- helping you make sure that you are training at the higher end of your heart zone.
I agree however, that unless you are running considerable distances and making serious demands from your body you shouldnt need additional protein that you cant get from your diet. But I will encourage the OP to start lifting weights because building muscles and developing a strong core and legs really makes a HUGE difference to your running.
I have an HRM, and agree that although it is not a necessity, it has tremedous value. Same as good running shoes. I know I need to lift weights, I just hate doing it. lol. But I'll try to work it in slowly until I find a routine I like. Thanks for your responses.0 -
for the distances/frequency that you're running, you probably don't need any excess protein from shakes. it's once you get into heavy endurance training (i.e. marathon training) that you need to really up your protein levels since you're running for such extended periods of time. i asked my naturopath at the time i was training for my first marathon and she suggested 1.4 - 1.7 grams of protein per kg of body weight so that i didn't break my body down too much and maintain my health/immune system.0
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Three or four eggs is out of the question for me...
You should maintain your regular % of protein after figuring in those calories burned. My % is set to 35% for protein, 35% for carbs, and 30% for fat. I exercised over 1,000 calories today, so my numbers REALLY shot up high. I'm up over 160g of protein, but I'm not going to get in the 232 it tells me to--even having several scoops of protein today!
I run 4-6 days a week, btw. Well, I'm learning to run 4-6 days a week. I walk/jog 4.19 miles each morning that I go. I love it. I have invested in an HRM and good shoes. They are both invaluable in the process of weightloss, and the shoes help prevent injury. It's just nonsensical to think you can wear crappy shoes and run well without injury.
*I also lift heavy 2-3 times a week....0 -
I agree with the earlier post. In my Nutrition class I teach that endurance athletes need 1.3-1.4 g/kg body weight. Resistance trained athletes need 1.6-1.7. A sedentary person is only 0.8.0
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Wow, rampant ignorance. Yes, you'll get the same amount of protein from 4 eggs, but also an extra 150 calories that this person might not need. Shoes a waste of money huh? Yikes.No. You shouldn't need to take in extra protein for running. And shakes aren't special, you could get the same protein from eating three or four eggs, plus they taste a lot better.
The only way to improve your running is (generally) to run more. Everything else is a waste of money (shoes, shakes, wrist bands, HRM, etc...).
To the OP; it depends where you sit with your current intake of protein. General rule is approx. 1g of protein per lbs of lean mass. If you need more protein in your diet, there's nothing wrong with a good quality protein drink as long the protein quantity is high, and calories low. Some of those powders have way too much unnecessary "filler".0 -
We all fuel our bodies a bit differently. As we all lose weight in different ways. There is no specific way to do it, only some recommended levels of intake. The act of running generally takes carbs, but as you build up as a newbie you will be putting on some muscle.
Personally I think MFP is a bit carb heavy, but that works for a lot of folks. For me, I try to keep my carb and protein intake about even. Something like 35% C /35% P /30% F.0 -
No. You shouldn't need to take in extra protein for running. And shakes aren't special, you could get the same protein from eating three or four eggs, plus they taste a lot better.
The only way to improve your running is (generally) to run more. Everything else is a waste of money (shoes, shakes, wrist bands, HRM, etc...).
Do the opposite of everything in this post and you'll be all set!0 -
I am a runner, just completed my first half marathon. But I also workout hard (started INSANITY 11 days ago) and before did circuit training with weights. I eat 99g of protein per day. It helps with muscle recovery and building lean muscle.0
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No. You shouldn't need to take in extra protein for running. And shakes aren't special, you could get the same protein from eating three or four eggs, plus they taste a lot better.
The only way to improve your running is (generally) to run more. Everything else is a waste of money (shoes, shakes, wrist bands, HRM, etc...).
Do the opposite of everything in this post and you'll be all set!
Ditto0 -
No. You shouldn't need to take in extra protein for running. And shakes aren't special, you could get the same protein from eating three or four eggs, plus they taste a lot better.
The only way to improve your running is (generally) to run more. Everything else is a waste of money (shoes, shakes, wrist bands, HRM, etc...).
I agree that it's better to get our protein from a real food source, but to say that shoes, etc is a waste of money is ignorance...
I was running about 3 miles a day and had to stop because of extreme foot pain. I purchased Merrell Barefoot shoes and am back to running again with no pain.
What works for one may be different for another.....0 -
I am a runner, just completed my first half marathon. But I also workout hard (started INSANITY 11 days ago) and before did circuit training with weights. I eat 99g of protein per day. It helps with muscle recovery and building lean muscle.
I start training for my first half marathon in August! Until then, I'm working my way up. I'm nervous!0 -
I usually miss my protein mark set by MFP (113g 25%) by 30 to 50 grams every day. This is part of the reason why I ask.0
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I am a runner, just completed my first half marathon. But I also workout hard (started INSANITY 11 days ago) and before did circuit training with weights. I eat 99g of protein per day. It helps with muscle recovery and building lean muscle.
I start training for my first half marathon in August! Until then, I'm working my way up. I'm nervous!
Congratulation! I'm working on a 10k right now and hopefully a half sometime after I get comfortable at that level.0 -
I am a runner, just completed my first half marathon. But I also workout hard (started INSANITY 11 days ago) and before did circuit training with weights. I eat 99g of protein per day. It helps with muscle recovery and building lean muscle.
I start training for my first half marathon in August! Until then, I'm working my way up. I'm nervous!
I was nervous too. But you will do great. Your inner competitor will kick in and you will find strength you never knew you had. Remember-your mind will give up way before your body will! It's very mental!
good luck to you.0 -
I am a runner, just completed my first half marathon. But I also workout hard (started INSANITY 11 days ago) and before did circuit training with weights. I eat 99g of protein per day. It helps with muscle recovery and building lean muscle.
I start training for my first half marathon in August! Until then, I'm working my way up. I'm nervous!
Congratulation! I'm working on a 10k right now and hopefully a half sometime after I get comfortable at that level.
that's a great place to start! Good luck to you0 -
Running recovery drinks are 4:1 carb to protein as that's the optimal nutrition for running.0
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With that low a level, you would probably benefit for a shake a day. Just get a smaller tub and try it out for 2-3 weeks.I usually miss my protein mark set by MFP (113g 25%) by 30 to 50 grams every day. This is part of the reason why I ask.0 -
With that low a level, you would probably benefit for a shake a day. Just get a smaller tub and try it out for 2-3 weeks.I usually miss my protein mark set by MFP (113g 25%) by 30 to 50 grams every day. This is part of the reason why I ask.
I don't agree. I aim for 45 - 60g protein a day. I think 113g is excessing for a small female.0 -
Seriously, running shoes a waste??? Not for this girl. Struggled with injuries until I got the sneak right for me... I believe in a well balanced diet but will have a combo protein/carb of chocolate milk after a run. I actually am playing with low carb days alternating with higher carb days. Carbs I would say are more important for runners, particularly distance runners, but protein is important also. I have run several 5Ks, a 10K, a half and I am currently training for my second half. Good luck!!0
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Seriously, running shoes a waste??? Not for this girl. Struggled with injuries until I got the sneak right for me...
Here's two reasons why your legs were hurting. 1) you hadn't done much running before and your tendons were weak. 2) You wore extra bad shoes that messed up your foot strike, causing you pain. Maybe a mix of both. Definitely not because your shoes weren't "good enough" to keep you from getting injured as you use your own GD feet to move. Humans have been running for a really long time before running shoes were invented ~50 years ago, and I'm pretty sure they didn't all immediately get injured.My running was torture until I invested in a good pair of shoes. I also found that my stride and my pace was improved dramatically when I was wearing comfortable, proper running shoes.
You should buy a comfortable pair of shoes that you *have good form in.* Which usually means less intrusive. And, if you're like me you will ride them 'till the wheels fall off. My current work horses cost $80 and have approx 3500 miles on them and I'll keep using them until the toe box falls apart or I get a hole in the sole. That's about 2 cents per mile, not terrible. Lets say you buy $110 dollar shoes and replace them every 400 miles, that 13 times as expensive. Also I'm completely injury free. Not to suggest that somehow wearing old shoes makes injuries go away.
Okay so your feet hurt. Then you ditched your running shoes for a pair of minimalist ones whose entire selling point is that they provide a slight amount of protection but perform the same-ish way as ***running WITHOUT shoes on***. And somehow that means shoes aren't a waste of money...I was running about 3 miles a day and had to stop because of extreme foot pain. I purchased Merrell Barefoot shoes and am back to running again with no pain.Three or four eggs is out of the question for me...
As for the egg comment. If you're worried about the calories in the fat, eat EGG WHITES instead of whole eggs... Egg whites cut out all the fat and extra calories from the yolk (and cholesterol), leaving basically liquid protein. Depending on what protein you buy, the egg whites may very well give you more protein per calorie, so using your calorie logic you should obviously choose egg whites every time. Additionally, most people don't drink their protein powder in plain water. They might drink it with milk or something, and sometimes add a bunch of ingredients. So, you end up drinking a whole bunch of calories that probably don't fill you up at all (unless you're adding stuff like chia or oats). Plus, like I said, eggs taste way better (even egg whites, lol).Wow, rampant ignorance. Yes, you'll get the same amount of protein from 4 eggs, but also an extra 150 calories that this person might not need.
I know that I'm ranting right now and probably nobody will listen to me, you're more likely to try and think of stories to tell about how today's overpriced rubber is somehow better than yesterday's overpriced rubber (have they come out with shoes that have rockets for soles yet?). But I actually do care about new runners who get assaulted by second hand mis-information on how to run.
And seriously... what good is a HRM? You get to see your heart rate, whoopie. I get that it's a fun gadget (I have one actually, xmas gift) but it's not benefiting your workout.
Next time you're at a race, check out the other people's gear. It's usually the inexperienced runners wearing new shoes and fancy polyester get ups. (And don't talk to me about elite runners, they all have sponsor overlords to please).
The point? Egg whites are a good substitute for a protein shake and you don't need to have the fancy new shoes or replace them every 3 months.
Yea... run less, buy more expensive stuff, drink lots of protein. You're the guy I want running advice from.No. You shouldn't need to take in extra protein for running. And shakes aren't special, you could get the same protein from eating three or four eggs, plus they taste a lot better.
The only way to improve your running is (generally) to run more. Everything else is a waste of money (shoes, shakes, wrist bands, HRM, etc...).
Do the opposite of everything in this post and you'll be all set!0 -
Seriously, running shoes a waste??? Not for this girl. Struggled with injuries until I got the sneak right for me...
Here's two reasons why your legs were hurting. 1) you hadn't done much running before and your tendons were weak. 2) You wore extra bad shoes that messed up your foot strike, causing you pain. Maybe a mix of both. Definitely not because your shoes weren't "good enough" to keep you from getting injured as you use your own GD feet to move. Humans have been running for a really long time before running shoes were invented ~50 years ago, and I'm pretty sure they didn't all immediately get injured.My running was torture until I invested in a good pair of shoes. I also found that my stride and my pace was improved dramatically when I was wearing comfortable, proper running shoes.
You should buy a comfortable pair of shoes that you *have good form in.* Which usually means less intrusive. And, if you're like me you will ride them 'till the wheels fall off. My current work horses cost $80 and have approx 3500 miles on them and I'll keep using them until the toe box falls apart or I get a hole in the sole. That's about 2 cents per mile, not terrible. Lets say you buy $110 dollar shoes and replace them every 400 miles, that 13 times as expensive. Also I'm completely injury free. Not to suggest that somehow wearing old shoes makes injuries go away.
Okay so your feet hurt. Then you ditched your running shoes for a pair of minimalist ones whose entire selling point is that they provide a slight amount of protection but perform the same-ish way as ***running WITHOUT shoes on***. And somehow that means shoes aren't a waste of money...I was running about 3 miles a day and had to stop because of extreme foot pain. I purchased Merrell Barefoot shoes and am back to running again with no pain.Three or four eggs is out of the question for me...
As for the egg comment. If you're worried about the calories in the fat, eat EGG WHITES instead of whole eggs... Egg whites cut out all the fat and extra calories from the yolk (and cholesterol), leaving basically liquid protein. Depending on what protein you buy, the egg whites may very well give you more protein per calorie, so using your calorie logic you should obviously choose egg whites every time. Additionally, most people don't drink their protein powder in plain water. They might drink it with milk or something, and sometimes add a bunch of ingredients. So, you end up drinking a whole bunch of calories that probably don't fill you up at all (unless you're adding stuff like chia or oats). Plus, like I said, eggs taste way better (even egg whites, lol).Wow, rampant ignorance. Yes, you'll get the same amount of protein from 4 eggs, but also an extra 150 calories that this person might not need.
I know that I'm ranting right now and probably nobody will listen to me, you're more likely to try and think of stories to tell about how today's overpriced rubber is somehow better than yesterday's overpriced rubber (have they come out with shoes that have rockets for soles yet?). But I actually do care about new runners who get assaulted by second hand mis-information on how to run.
And seriously... what good is a HRM? You get to see your heart rate, whoopie. I get that it's a fun gadget (I have one actually, xmas gift) but it's not benefiting your workout.
Next time you're at a race, check out the other people's gear. It's usually the inexperienced runners wearing new shoes and fancy polyester get ups. (And don't talk to me about elite runners, they all have sponsor overlords to please).
The point? Egg whites are a good substitute for a protein shake and you don't need to have the fancy new shoes or replace them every 3 months.
Yea... run less, buy more expensive stuff, drink lots of protein. You're the guy I want running advice from.No. You shouldn't need to take in extra protein for running. And shakes aren't special, you could get the same protein from eating three or four eggs, plus they taste a lot better.
The only way to improve your running is (generally) to run more. Everything else is a waste of money (shoes, shakes, wrist bands, HRM, etc...).
Do the opposite of everything in this post and you'll be all set!
Well, you are certainly not the one I want running advice from or any advice for that matter. I do what works for me and my body. Everyone is different, what works for you may not work for all. The person who started this thread was asking for help and you just gave bad advice... great if it works for you, but it probably does not work for the majority.0 -
Also, I have done many races, and I see most of the top runners with Garmins, HRM, and good running shoes.0
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Aimed at the person who posted this ^i asked my naturopath at the time i was training for my first marathon and she suggested 1.4 - 1.7 grams of protein per kg of body weight so that i didn't break my body down too much and maintain my health/immune system.
Naturopath= quackery, a seller of snake oil and other wonders.
Which would be great if we run long slow distances all our lives from childhood, but we don’t. Humans have been running for a really long time before running shoes were invented ~50 years ago, and I'm pretty sure they didn't all immediately get injured.
Would be great if we ran on soft soil over paths worn smooth by generations of other running people, but we don’t.
Would be great if we didn’t have any glass on the tracks, but we do,
Would be great if only natural runners, people who are genetically programmed to be great runners, ran, but that is only like one person in 2 million.
Running shoe save Joe average from everything from running through *kitten* to shin splints and worse.
When I ran 25 to 35 miles a week five days a week, my legs told me when my shoes needed changing, as did my run times.
To the OP, a balance diet on your mileage and no there is need for protein shakes, bars or gels, but 1g of protein per KG body weight, and running your kind of mileage will do you no harm.
If you want to improve you running, try mixing up your runs, shorter faster runs, with longer slower weekend runs, include hill works and short repeated sprints with rest runs in between (fartleks training) will see an overall increase in speed and comfort for your running.0 -
I didn't say you shouldn't wear shoes. I said it's a waste of money to buy expensive shoes often. Also, there's a very large movement of runners (not necessarily including me) that think you're 100% wrong. There's a lot of information showing that modern running shoes cause injuries, instead of preventing them. And that running without shoes on is the best way to remain injury free (aside from stepping on glass... lol?). Most people have proper biomechanics. Take any ****ty runner and pull his shoes off and I guarantee his form improves. Not that I think it's practical for most people to run around barefoot.Which would be great if we run long slow distances all our lives from childhood, but we don’t
Would be great if we ran on soft soil over paths worn smooth by generations of other running people, but we don’t.
Would be great if we didn’t have any glass on the tracks, but we do,
Would be great if only natural runners, people who are genetically programmed to be great runners, ran, but that is only like one person in 2 million.
Running shoe save Joe average from everything from running through *kitten* to shin splints and worse.
When I ran 25 to 35 miles a week five days a week, my legs told me when my shoes needed changing, as did my run times.
Here's some random websites I looked up for you:
http://www.ohiobarefoothikers.org/osf/robbins1987.pdf
http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html
http://www.sciencedaily.com/releases/2010/01/100104122310.htm
http://www.livescience.com/6027-study-running-shoes-joint-strain.html
Done many races? You just said a few posts back that you've only been in a handful...Also, I have done many races, and I see most of the top runners with Garmins, HRM, and good running shoes.
And really? I've never once seen a race winner of any decent size race wearing a HRM. I never said anything about GPS, it's definitely useful for a race because it shows you your pace and location (Not that I've seen many decent runners wearing them, you can tell your own pace relatively accurately once you become more experienced). And wtf does "good running shoes" even mean? Even if most of that were true, you see plenty of professional athletes in this country wearing those magnetic bracelets that are supposed to "alter your aura" and like... make your blood pump faster? lol? Does that mean they're worth $30 because Derrick Rose wears one?I have run several 5Ks, a 10K, a half and I am currently training for my second half. Good luck!!
Okay, so if you believe everyone is different and should do whatever works for them, then why are you giving people advice based solely on some mistaken anecdotal evidence?Well, you are certainly not the one I want running advice from or any advice for that matter. I do what works for me and my body. Everyone is different, what works for you may not work for all. The person who started this thread was asking for help and you just gave bad advice... great if it works for you, but it probably does not work for the majority.
Buy hey, maybe you're right. Maybe people couldn't run long distances until the advent of modern running shoes....lol
All I'm saying is that you don't need to buy fancy new shoes with springs in the bottom. In fact, they may very well cause you injury. You would seem from this thread that you're all Nike sales reps or something. Think for yourself for a second instead of regurgitating the bull**** spewed by some sales associate in a running store trying to sell you on this month's $110 rebranding of last month's crappy shoe.0 -
Here's some random websites I looked up for you:
http://www.ohiobarefoothikers.org/osf/robbins1987.pdf
http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html
http://www.sciencedaily.com/releases/2010/01/100104122310.htm
http://www.livescience.com/6027-study-running-shoes-joint-strain.html
Here is a website for you to have a read of, for experts by experts
http://www.lowerextremityreview.com/cover_story/the-truth-about-barefoot-running-its-complicated
Keep your redtop gutter press and people with $$$$$ in their eye trying to sell you Books about half finished studies with missing data0 -
You'll get a range of responses on the subject of protein for runners. I think it's important to note that it depends on how you're running. You run short distances (nothing wrong with it), so the muscle breakdown and recovery you experience is going to be different from what I experience (training for a marathon - my short runs are 6 miles, long runs over 15 right now).
I played with my carb/fat/protein levels to find where I feel and perform the best. For me that's higher protein than most people think is necessary for an endurance runner (40%). But I feel like crap and am constantly hungry and *****y if I bring my protein lower than that.
If you want to know the impact of protein on your workouts, just adjust your ratios for a few weeks and see how you feel.0
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