Protein after running
LiggyB
Posts: 2 Member
Hi all you runners out there!!
How do you get protein into you after a long run? Do you prefer shakes or food?
How do you get protein into you after a long run? Do you prefer shakes or food?
1
Replies
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food most of the time. peanut butter and banana is my favourite post run refuel. i don't really worry about protein as i'm consistent in getting over 100g per day anyway.4
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I always prefer real food to powders. But if you are not in a situation to get in some quality real food protein, a quality shake is great.3
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Whatever is on the free table. It's usually a banana and maybe an energy bar. I'm not counting protein at that point but food is welcome anyhow.2
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I typically take this recovery powder with me in the car. Mix it with water, then get my protein from some kind of food. Cliff Bar, Turkey Jerky, Chicken Sandwhich ... something along those lines.1
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I never just do protein after long running or any running. I am looking to restock on some food in general. I do protein shakes only to meet my protein goal.2
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Why do you need protein after a long run?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
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Why do you need protein after a long run?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1) Because microtears happen in your leg muscles, and tendons. And it's a good idea to help them repair. Some reason lifters use protein after the lift.I will agree for the average Joe Runner running in a 5K/10K it's not that big of a deal, but it's still nice to keep your body up and working properly.
2) Because some Whey Proteins do contain Potassium which will help with some joint pains. Yea I agree you can get potassium from Bananas and/or Kiwis as well. And yes I know that most sanctioned events do give out bananas post run.
3) If you're drinking a protein shake the liquid from the shake will help hydrate you.
So if you do a Recovery Protein shake you can knock three of those out with one drink.....6 -
Why do you need protein after a long run?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
http://www.runnersworld.com/nutrition/post-run-recovery-starts-with-protein
http://www.runnersworldonline.com.au/q-really-need-protein-every-run-just-hard-sessions/
http://www.ncbi.nlm.nih.gov/pubmed/25029703
http://journals.humankinetics.com/doi/10.1123/ijsnem.2016-00210 -
I usually have a whey/casein shake and a banana after working out (lifting, running, etc.).0
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I sometimes have a bottle of Fairlife chocolate milk. It's higher in protein & lower sugar than regular chocolate milk and I can find it at most of the convenience stores around here.
(And it goes great with a donut if I'm feeling like a special treat after a REALLY long run!)5 -
Eating after very long runs is not something I can do. It generally takes me a couple hours to get my appetite back. So after runs of 12 miles or more I always have an EAS Shake. It gives me an instant jolt of protein and carbs in a way that my stomach can tolerate.2
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I work out very early am I come back in the house from running or lifting, chug a shake, start coffee, get a shower, and then get my kids up and moving through their day. I tend to eat my breakfast like an animal standing in the kitchen sometime after this.1
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I can't eat after a long run, my stomach just isn't ready. So if I'm running more than an hour, I typically have a recoverite shake when I get home. Easy to get down, and it provides some hydration.2
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Why do you need protein after a long run?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1) Because microtears happen in your leg muscles, and tendons. And it's a good idea to help them repair. Some reason lifters use protein after the lift.I will agree for the average Joe Runner running in a 5K/10K it's not that big of a deal, but it's still nice to keep your body up and working properly.
2) Because some Whey Proteins do contain Potassium which will help with some joint pains. Yea I agree you can get potassium from Bananas and/or Kiwis as well. And yes I know that most sanctioned events do give out bananas post run.
3) If you're drinking a protein shake the liquid from the shake will help hydrate you.
So if you do a Recovery Protein shake you can knock three of those out with one drink.....
I would agree all the above is important for someone who exercises. However the timing is pretty inconsequential. Does not have to be done right after a run.1 -
Chocolate milk. I read that thing a few years ago about how it's the perfect carb/protein ratio for recovery, and I jumped all over that. Is it b.s.? Maybe. But it tastes good and I feel good so I keep doing it after tough runs or workouts when I feel trashed. I think it helps.7
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Packerjohn wrote: »Why do you need protein after a long run?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1) Because microtears happen in your leg muscles, and tendons. And it's a good idea to help them repair. Some reason lifters use protein after the lift.I will agree for the average Joe Runner running in a 5K/10K it's not that big of a deal, but it's still nice to keep your body up and working properly.
2) Because some Whey Proteins do contain Potassium which will help with some joint pains. Yea I agree you can get potassium from Bananas and/or Kiwis as well. And yes I know that most sanctioned events do give out bananas post run.
3) If you're drinking a protein shake the liquid from the shake will help hydrate you.
So if you do a Recovery Protein shake you can knock three of those out with one drink.....
I would agree all the above is important for someone who exercises. However the timing is pretty inconsequential. Does not have to be done right after a run.
Within a 30-45 min window is what I've always been told, and I have read. I'm not by any stretch implying it has to be done as soon as you're done taking your last running step.2 -
JeepHair77 wrote: »Chocolate milk. I read that thing a few years ago about how it's the perfect carb/protein ratio for recovery, and I jumped all over that. Is it b.s.? Maybe. But it tastes good and I feel good so I keep doing it after tough runs or workouts when I feel trashed. I think it helps.
My tri club has chocolate milk for us at the finish line, the 4:1 carb to protein ration is pretty widely accepted as optimal for recovery & glycogen replenishment. I'm not sure if there are more recent studies that may have confirmed this or made the info obsolete..........but i agree, it tastes awesome and maybe it's a placebo effect but it works for me.Within a 30-45 min window is what I've always been told, and I have read. I'm not by any stretch implying it has to be done as soon as you're done taking your last running step.
Same here.....but I think that relates your body's receptiveness to glycogen replenishment.
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In my opinion, chocolate milk is a good alternative to protein bars (which many people don't like the taste of) if it is available 30 - 45 mins after the run. If such is not available, something like G2, (Gatorade) or Powerade etc. is a good idea. If possible, carry a banana and some peanut butter for your post run fueling needs. If the weather is hot, freeze the banana ahead of time, and carry some peanut butter in a small ziplock bag. By the time your long run is over, your banana should be ready to eat draped in wonderful peanut butter.
Like many runners, I don't usually eat right after a long run (20+ miles). However, I do make a point to drink an energy drink, or drink what is often left of my special carb mix that I (sparingly) partake of when running.0 -
Packerjohn wrote: »Why do you need protein after a long run?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1) Because microtears happen in your leg muscles, and tendons. And it's a good idea to help them repair. Some reason lifters use protein after the lift.I will agree for the average Joe Runner running in a 5K/10K it's not that big of a deal, but it's still nice to keep your body up and working properly.
2) Because some Whey Proteins do contain Potassium which will help with some joint pains. Yea I agree you can get potassium from Bananas and/or Kiwis as well. And yes I know that most sanctioned events do give out bananas post run.
3) If you're drinking a protein shake the liquid from the shake will help hydrate you.
So if you do a Recovery Protein shake you can knock three of those out with one drink.....
I would agree all the above is important for someone who exercises. However the timing is pretty inconsequential. Does not have to be done right after a run.
Within a 30-45 min window is what I've always been told, and I have read. I'm not by any stretch implying it has to be done as soon as you're done taking your last running step.
While there are studies showing some benefits to post workout meal timing, it (along with meal timing in general) is pretty low on the priority list as far as nutrition for the vast majority of us.1 -
Packerjohn wrote: »Why do you need protein after a long run?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1) Because microtears happen in your leg muscles, and tendons. And it's a good idea to help them repair. Some reason lifters use protein after the lift.I will agree for the average Joe Runner running in a 5K/10K it's not that big of a deal, but it's still nice to keep your body up and working properly.
2) Because some Whey Proteins do contain Potassium which will help with some joint pains. Yea I agree you can get potassium from Bananas and/or Kiwis as well. And yes I know that most sanctioned events do give out bananas post run.
3) If you're drinking a protein shake the liquid from the shake will help hydrate you.
So if you do a Recovery Protein shake you can knock three of those out with one drink.....
I would agree all the above is important for someone who exercises. However the timing is pretty inconsequential. Does not have to be done right after a run.
Within a 30-45 min window is what I've always been told, and I have read. I'm not by any stretch implying it has to be done as soon as you're done taking your last running step.
I was thinking of this graphic
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I always eat a spoonful of peanut butter. It's just so yummy.2
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Packerjohn wrote: »Why do you need protein after a long run?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1) Because microtears happen in your leg muscles, and tendons. And it's a good idea to help them repair. Some reason lifters use protein after the lift.I will agree for the average Joe Runner running in a 5K/10K it's not that big of a deal, but it's still nice to keep your body up and working properly.
2) Because some Whey Proteins do contain Potassium which will help with some joint pains. Yea I agree you can get potassium from Bananas and/or Kiwis as well. And yes I know that most sanctioned events do give out bananas post run.
3) If you're drinking a protein shake the liquid from the shake will help hydrate you.
So if you do a Recovery Protein shake you can knock three of those out with one drink.....
I would agree all the above is important for someone who exercises. However the timing is pretty inconsequential. Does not have to be done right after a run.
Within a 30-45 min window is what I've always been told, and I have read. I'm not by any stretch implying it has to be done as soon as you're done taking your last running step.
Can u have protein right after or do you need to wait 30 min0 -
Packerjohn wrote: »Why do you need protein after a long run?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1) Because microtears happen in your leg muscles, and tendons. And it's a good idea to help them repair. Some reason lifters use protein after the lift.I will agree for the average Joe Runner running in a 5K/10K it's not that big of a deal, but it's still nice to keep your body up and working properly.
2) Because some Whey Proteins do contain Potassium which will help with some joint pains. Yea I agree you can get potassium from Bananas and/or Kiwis as well. And yes I know that most sanctioned events do give out bananas post run.
3) If you're drinking a protein shake the liquid from the shake will help hydrate you.
So if you do a Recovery Protein shake you can knock three of those out with one drink.....
I would agree all the above is important for someone who exercises. However the timing is pretty inconsequential. Does not have to be done right after a run.
Within a 30-45 min window is what I've always been told, and I have read. I'm not by any stretch implying it has to be done as soon as you're done taking your last running step.
Can u have protein right after or do you need to wait 30 min
Right after is fine.1 -
Packerjohn wrote: »Why do you need protein after a long run?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1) Because microtears happen in your leg muscles, and tendons. And it's a good idea to help them repair. Some reason lifters use protein after the lift.I will agree for the average Joe Runner running in a 5K/10K it's not that big of a deal, but it's still nice to keep your body up and working properly.
2) Because some Whey Proteins do contain Potassium which will help with some joint pains. Yea I agree you can get potassium from Bananas and/or Kiwis as well. And yes I know that most sanctioned events do give out bananas post run.
3) If you're drinking a protein shake the liquid from the shake will help hydrate you.
So if you do a Recovery Protein shake you can knock three of those out with one drink.....
I would agree all the above is important for someone who exercises. However the timing is pretty inconsequential. Does not have to be done right after a run.
Within a 30-45 min window is what I've always been told, and I have read. I'm not by any stretch implying it has to be done as soon as you're done taking your last running step.
The 30-45 minute window seems to be the conventional wisdom although many now argue that timing isn't important.
okay, cool.... if timing isn't important, then I'll fuel up 30 to 40 minutes after training.
Is it all that important to me? Nope; I'm not training for the Olympics or looking to join the Marines.
Besides, I reckon that old habits die hard; 30 - 40 minutes it is.0 -
Clif bars.
They have the 4:1 ratio of carbs to protein that studies have shown are beneficial after endurance cardio for better uptake of the glucose into muscle storage - so your workout tomorrow is successful, and make use of that protein with increased insulin.
And they did do it in the 30 min window, and again within 4 hrs for a meal.
Personally made chocolate milk can be done the same ratio.
Then the extra protein shake before bed for use during repair time - again at least 1 study has shown benefit for next day's workout.
If not doing daily endurance - then it likely really doesn't matter.
Of course daily high intensity can match the effort of daily endurance - hard carb burning workout for shorter period of time - so both eating methods can be beneficial then.
Good graphic above for perspective.1 -
Motorsheen wrote: »Packerjohn wrote: »Why do you need protein after a long run?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1) Because microtears happen in your leg muscles, and tendons. And it's a good idea to help them repair. Some reason lifters use protein after the lift.I will agree for the average Joe Runner running in a 5K/10K it's not that big of a deal, but it's still nice to keep your body up and working properly.
2) Because some Whey Proteins do contain Potassium which will help with some joint pains. Yea I agree you can get potassium from Bananas and/or Kiwis as well. And yes I know that most sanctioned events do give out bananas post run.
3) If you're drinking a protein shake the liquid from the shake will help hydrate you.
So if you do a Recovery Protein shake you can knock three of those out with one drink.....
I would agree all the above is important for someone who exercises. However the timing is pretty inconsequential. Does not have to be done right after a run.
Within a 30-45 min window is what I've always been told, and I have read. I'm not by any stretch implying it has to be done as soon as you're done taking your last running step.
The 30-45 minute window seems to be the conventional wisdom although many now argue that timing isn't important.
okay, cool.... if timing isn't important, then I'll fuel up 30 to 40 minutes after training.
Is it all that important to me? Nope; I'm not training for the Olympics or looking to join the Marines.
Besides, I reckon that old habits die hard; 30 - 40 minutes it is.
Worrying about the 'nutritional window' is majoring in the minors. It's not necessary and the benefits, if any, are insignificant to about 99.9% of us, but it certainly won't hurt anything to refuel immediately afterward, or 30-45 minutes afterward. This is one of those things where it's safe to say "do whatever feels best for you".
I'm one of those that fits squarely in the "Not very important for" part of Alan Aragon's graphic pictured above, but I always drink a protein shake within 30 minutes of finishing a weight workout anyway. I know it's not necessary, but it can't hurt and may possibly help (however insignificantly), so I don't see a downside to it. If nothing else, I enjoy it while I'm winding down and it helps me with my overall daily protein intake.3 -
I fit into the last two columns on that table (marathon runner; often train before breakfast, often for more than an hour). I would definitely rather have food than protein powder though do sometimes have chocolate milk after a long run (18+ miles). Today I ran 15 miles to work and when I got here I had some yoghurt with berries and muesli.1
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Thanks everyone for your replies. There are some useful ideas in here that I will try out. I, like many of the posters above, find I have no appetite after a long run, so some of the ideas have given me food for thought (see what I did there
)
Thanks again x0 -
BasicGreatGuy wrote: »Packerjohn wrote: »Why do you need protein after a long run?
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition
1) Because microtears happen in your leg muscles, and tendons. And it's a good idea to help them repair. Some reason lifters use protein after the lift.I will agree for the average Joe Runner running in a 5K/10K it's not that big of a deal, but it's still nice to keep your body up and working properly.
2) Because some Whey Proteins do contain Potassium which will help with some joint pains. Yea I agree you can get potassium from Bananas and/or Kiwis as well. And yes I know that most sanctioned events do give out bananas post run.
3) If you're drinking a protein shake the liquid from the shake will help hydrate you.
So if you do a Recovery Protein shake you can knock three of those out with one drink.....
I would agree all the above is important for someone who exercises. However the timing is pretty inconsequential. Does not have to be done right after a run.
Within a 30-45 min window is what I've always been told, and I have read. I'm not by any stretch implying it has to be done as soon as you're done taking your last running step.
Can u have protein right after or do you need to wait 30 min
Right after is fine.
But so is if you get enough nutrition and hydration prior to and up to 24 hours after. trying to nutrition time when you are non-elite is majoring in the minors. a lot of effort for very little, if any, gain.
In other words you would be much better served by looking at your day/week instead and make sure you get all your macros and micros in (the timing will do very little)2
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