Runners: Protein Drink After Run?

sixpackgoal
sixpackgoal Posts: 146
edited September 2024 in Food and Nutrition
I recently started doing this to see if it helps at all. Last year when training for my half marathon, I lost a bit of muscle. This year addding strength training 2-3 times a week plus weekly yoga sesion.

Replies

  • utes09
    utes09 Posts: 561 Member
    I always have some type of protein following a run be it a pb sandwich or a protein shake already made or one I make with milk.

    I'm not training for a huge race though. I usually just do around 4-7 miles 2-3 times a week.
  • Naomi91
    Naomi91 Posts: 892 Member
    I always have a protein shake after a run with some skim milk added, So I can get some carbs in for a recovery :]

    I run about 6 miles 5 times a week. Im so scared of losing muscle!
  • McBody
    McBody Posts: 1,703 Member
    after I get a good run in I eat spoonful after spoonful of peanut butter.
  • McBody
    McBody Posts: 1,703 Member
    I do cross fit instead of just weight training too.
  • Triguy83
    Triguy83 Posts: 57 Member
    I always have my ChocoBanana Blaster before and after I run. but i always do strength training before I run then I have another one with a cup of oatmeal with cinnamon apples, and flaxseed or sliced almonds.
  • britt_fit
    britt_fit Posts: 169
    I'm a runner too (some half marathons and a marathon) and I've learned that milk is just as good as a protein shake. Usually protein drinks are packed with too much protein and your body can't use it all. Milk also has a great ratio of protein to carbohydrates, which are also important for recovery. They say there's a 45 min window after you do any exercise lasting more than an hour in which you should have some sort of recovery protein...
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    Depending on the distance and time spent running it will vary but from some stuff I've read from John Berardi re pwo nutrition.

    Endurance athletes should have:
    .8g/lb of carbs, .4g/lg of protein post workout (and he recommends to do this 3 times for the following 3 hours, first one liquid only)

    . Rapidly replenish the low glycogen stores in our muscles
    2. Rapidly decrease the muscle protein breakdown that occurs with exercise
    3. Rapidly force further increases in muscle protein synthesis in weight trainers and/or restore muscle-protein synthesis in endurance athletes

    Details here.
    http://www.johnberardi.com/articles/nutrition/puzzle_1.htm
    http://www.johnberardi.com/articles/nutrition/puzzle_2.htm
  • chrisdavey
    chrisdavey Posts: 9,834 Member
    sorry meant 2 liquid drinks not 1.
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