Protein?!

Live_love_life

I have started running and people have told me that I should add protein to my diet on order to build up muscle. Mum has protein shakes at home. Is that the sort of thing I should be having? Can you have to much?
And should I have them before running or after? Does it matter?

Jester522

The human body requires 0.8-1.0g protein per lb lean body mass to maintain all normal bodily functions. Anything more will help contribute to building muscle, anything less for long periods of time becomes detrimental to your wellbeing.

Shakes will work to get in the additional protein but I always recommend real food. More anabolic and wholesome.

yksdoris

Always better to use real food; though I do have an occasional protein bar. Foods that are high in protein but relatively low on fat, carbs and calories are:

steak
chicken filet
fish
beans (any kind of legumes really. soy beans and products, lentils, green beans, brown beans, kidney beans...)
milk products - particularly milk, yoghurt, sour milk
egg-whites.

When you have a heightened protein intake with you regular food you *should* be ok; but be aware that protein puts an extra load on your kidneys, so make sure you're also drinking lots of water and not too much coffee; and a very unbalanced diet with not enough vegetables (fiber, carbs, vitamines) to balance the protein could lead to gout. Which is extremely painful in your joints.