Protein after running
Replies
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If I am not ready for a full meal I like to do a couple of hard boiled egg whites and I take out the yolks (because I don't like them) and stuff them with hummus or something similar. Sometimes I have some Greek yogurt mixed with some peanut butter. Other times I go with a shake. I use either Vega Clean Protein, Plant Fusion or Plnt. and I mix it with water, coconut water, blueberries, spinach and a half a banana... yum!
And I agree that timing has very little to do with it. But, as a runner, I am always absolutely starving after a good long run!0 -
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.
trying to nutrition time when you are non-elite is majoring in the minors. a lot of effort for very little, if any, gain.
How is chugging a protein shake after a workout "a lot of effort"?
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I have been drinking Muscle Milk <30 minutes post workout for the past few years, whether riding, strength training, swimming, etc. I have found that it helps to reduce soreness and recover quicker. It may be the placebo effect, but I do notice that when I don't refuel with it, I am more sore the next day. As I age I find recovery has become more of an issue, to the point that in the last few years I have began to cross train, and stagger my strength training sessions to give my legs more time to recover. Although I am putting in fewer miles, my speed and endurance has actually improved with the change in schedule. I may have been overtraining before.3
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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.
trying to nutrition time when you are non-elite is majoring in the minors. a lot of effort for very little, if any, gain.
How is chugging a protein shake after a workout "a lot of effort"?
Depends where you are running and if you have to go out of your way to prepare/think about "having" to get something in within a specific time period, when all you have to do is meet your daily goals.0 -
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.....
You beat me to it
I have a running coach and he's very clear on getting protein after a long run. I followed his advice and ran my best marathon as well as qualified for Boston so I'll be sticking with it! 2 -
I don't think meal timing necessarily matters a lot if you're only doing a short run, but I also agree that planning what to eat and when to eat it is not much effort. If I'm doing a race (I ran a half marathon on Sunday that finished at lunchtime) I have to organise myself to get there in time for my warm-up, have the right clothes etc., something to change into afterwards... so I might as well also organise my post-race snacks and put them in my bag. And it was a good thing I did, because there was food provided but I didn't have time to wait for it afterwards. Today I ran to work: organising getting up at the right time, pre-packing my running bag, making sure there were clothes, shoes and shower stuff ready in my office etc was more effort than also just putting some yoghurt in the fridge the day before. It's just a (small) part of arranging your training routine. And I'd have been hungry if my breakfast hadn't been waiting for me.0
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To be honest the current science on protein timing is mixed and tends to be full of Bro Science and pre-existing bias on both sides of that argument. For each study supporting it there is another saying it doesn't matter, this is why it is polarizing. The one exception appears to be if you exercise in a fasted state, in which case it seems to be more beneficial but even that could be your body trying to catch up on the nutrient shortfall. Until the science proves more toward one direction or the other, I think you do what works best for you, your results and your overall diet plan.2
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On weekends, I usually get up bright and early, maybe have a banana or something light and go for my long run. Then I have a breakfast usually consisting of eggs, turkey bacon, toast and fruit. Since I, along with many people, don't have the luxury of time during the week, I usually make a protein smoothie (protein powder plus almond milk or coconut water and frozen fruit, sometimes some greens) that I can sip on while I get ready for the day. I always try to get something in me within an hour of working out, when your body benefits most from the nutrients.0
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4-6oz of cottage cheese with a few nuts thrown in and sometimes berries.0
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eat when your hungry get in your proper nutrition when you want too.. Ingesting protein directly after a workout is just like ingesting protein three hours before a workout or three hours after a workout timing is BS except in extreme cases.. I would think all Calories would be more important than a specific Macro if someone is eating according to their planned workload already.1
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Just hit your daily targets...that's what's important. After a long ride I usually have chocolate milk...carbs and a little protein.1
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I find a couple hard boiled eggs, along with some raw vegetables (broccoli, asparagus, just about anything other than carrots) does the trick.0
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I'm noticing about half the comments are taking the perspective the question is about lifting, and timing for meals/snacks there.
Just to be clear this about a long run - aerobic endurance. Which is different.
Though I'd wager the question with idea that protein is main thing to think about was taken from lifting advice that was read.
Then again as many pointed out and applies no matter which sport - if general training isn't at elite level (must you hit elite performance to be doing daily strenuous elite level though?) - then it doesn't matter to performance.
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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.
Ditto. Since my route takes me away from home and it takes a good 30 mins to drive home I tend to keep a protein bar, nuts or even pack a protein shake for after. Something to keep my stomach at bay until I get a proper meal in.
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I'm noticing about half the comments are taking the perspective the question is about lifting, and timing for meals/snacks there.
Just to be clear this about a long run - aerobic endurance. Which is different.
Though I'd wager the question with idea that protein is main thing to think about was taken from lifting advice that was read.
Then again as many pointed out and applies no matter which sport - if general training isn't at elite level (must you hit elite performance to be doing daily strenuous elite level though?) - then it doesn't matter to performance.
I'm not sure if I'm understanding you correctly but why would a performance not matter for training irrespective of beginner, intermediate or elite.
Are you suggesting "general training" cannot be gauged by performance and that performance is only restrictive to "elites"?0 -
Ummmm, beer with a scoop of whey seems like the appropriate answer...0
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I'm noticing about half the comments are taking the perspective the question is about lifting, and timing for meals/snacks there.
Just to be clear this about a long run - aerobic endurance. Which is different.
Though I'd wager the question with idea that protein is main thing to think about was taken from lifting advice that was read.
Then again as many pointed out and applies no matter which sport - if general training isn't at elite level (must you hit elite performance to be doing daily strenuous elite level though?) - then it doesn't matter to performance.
I'm not sure if I'm understanding you correctly but why would a performance not matter for training irrespective of beginner, intermediate or elite.
Are you suggesting "general training" cannot be gauged by performance and that performance is only restrictive to "elites"?
Tad confused. What is the difference between an 'elite' athlete running for 4 hours and being exhausted and my fat *kitten* running around the block for 20 minutes and being exhausted? Not trying to be snippy, honest question.
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Angelfire365 wrote: »I'm noticing about half the comments are taking the perspective the question is about lifting, and timing for meals/snacks there.
Just to be clear this about a long run - aerobic endurance. Which is different.
Though I'd wager the question with idea that protein is main thing to think about was taken from lifting advice that was read.
Then again as many pointed out and applies no matter which sport - if general training isn't at elite level (must you hit elite performance to be doing daily strenuous elite level though?) - then it doesn't matter to performance.
I'm not sure if I'm understanding you correctly but why would a performance not matter for training irrespective of beginner, intermediate or elite.
Are you suggesting "general training" cannot be gauged by performance and that performance is only restrictive to "elites"?
Tad confused. What is the difference between an 'elite' athlete running for 4 hours and being exhausted and my fat *kitten* running around the block for 20 minutes and being exhausted? Not trying to be snippy, honest question.
Well, from a micro-tear/muscle damage/recovery perspective, an elite athlete will probably have covered about 35 miles in that time and that's a lot of running impact on the body!2 -
I eat beforehand since I run late at night. Food takes a while to be digested. I can't imagine having dinner 3-4 hours before running (given that it doesn't cause digestive complaint) is any less beneficial than having a snack after.
When the temps drop and I switch back to running early morning, then I'll run fasted and have breakfast after.2 -
Angelfire365 wrote: »I'm noticing about half the comments are taking the perspective the question is about lifting, and timing for meals/snacks there.
Just to be clear this about a long run - aerobic endurance. Which is different.
Though I'd wager the question with idea that protein is main thing to think about was taken from lifting advice that was read.
Then again as many pointed out and applies no matter which sport - if general training isn't at elite level (must you hit elite performance to be doing daily strenuous elite level though?) - then it doesn't matter to performance.
I'm not sure if I'm understanding you correctly but why would a performance not matter for training irrespective of beginner, intermediate or elite.
Are you suggesting "general training" cannot be gauged by performance and that performance is only restrictive to "elites"?
Tad confused. What is the difference between an 'elite' athlete running for 4 hours and being exhausted and my fat *kitten* running around the block for 20 minutes and being exhausted? Not trying to be snippy, honest question.
Well, from a micro-tear/muscle damage/recovery perspective, an elite athlete will probably have covered about 35 miles in that time and that's a lot of running impact on the body!
Even a non-elite (properly trained first-time marathoner) will have run close to a marathon in that time.0 -
Angelfire365 wrote: »I'm noticing about half the comments are taking the perspective the question is about lifting, and timing for meals/snacks there.
Just to be clear this about a long run - aerobic endurance. Which is different.
Though I'd wager the question with idea that protein is main thing to think about was taken from lifting advice that was read.
Then again as many pointed out and applies no matter which sport - if general training isn't at elite level (must you hit elite performance to be doing daily strenuous elite level though?) - then it doesn't matter to performance.
I'm not sure if I'm understanding you correctly but why would a performance not matter for training irrespective of beginner, intermediate or elite.
Are you suggesting "general training" cannot be gauged by performance and that performance is only restrictive to "elites"?
Tad confused. What is the difference between an 'elite' athlete running for 4 hours and being exhausted and my fat *kitten* running around the block for 20 minutes and being exhausted? Not trying to be snippy, honest question.
Well, from a micro-tear/muscle damage/recovery perspective, an elite athlete will probably have covered about 35 miles in that time and that's a lot of running impact on the body!
Even a non-elite (properly trained first-time marathoner) will have run close to a marathon in that time.
That was a response to someone asking if they are tired after 20 min would it be the same... easy answer there is no, not the same at all.
In addition our bodies are be able to use the food you ate earlier in the day, or that you will eat within the next 24 hours and performance wouldn't be any different than if they ate/drank right after their run. Other than for long distance events, meal timing is overrated and you would be more apt to focus on overall nutrition, once you hit that and are getting close to your genetic limits, then it may be time to start focusing on meal timing to see if it will give you that extra 1% edge you need at competitive levels.1 -
Whether a person needs nutrients after a run is dependent on the person and the workout involved, in my opinion.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)
If a person has been through a long run situation, or an intense run session, I do believe (general speaking) that there is some benefit with post run nutrient. One doesn't have to be labeled an elite athlete, in order to supplement normal macro intake etc.
If everyone was of the same size, did the same workouts in the same conditions, had the same background history etc. your broad statement could possibly fit a running shoe or two. As it is, I think you painted with too wide a brush.0 -
I'm an ultra-runner. After a run, I like to get cleaned up, drink several glasses of water, and sit down. Then, I'll eat some greek yogurt with chopped fruits-- mangos, berries, or peaches are favorites. I'll wash it down with a mango/protein smoothie in a bottle. Then a couple of hours latter, I'll eat a real meal.
Ultra-running is less about athleticism than it is about race logistics and managing one's nutrition, hydration, and electrolytes.
Anybody who can finish a marathon can do an ultra. He or she just has to be dumb enough to want to.
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What do most people consider a "long run?"0
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Taking in protein right after a workout does little to start the repair process. Muscles build and repair significantly well after not exercising that muscle anymore.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.
You could do the same with a Gatorade sans protein for a cheaper price.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.....
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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What do most people consider a "long run?"
I consider 20+ miles a long run, as I usually run anywhere from 13 - 15 miles a day during the weekday, with my long run on Saturday. I did run 26.3 miles yesterday though, and will do another 25 miles on Saturday.
A new person would consider 5 - 7 miles a long run.
It all depends on who you ask.
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Ultra running is where the sanity is.bmcneill1746 wrote: »I'm an ultra-runner. After a run, I like to get cleaned up, drink several glasses of water, and sit down. Then, I'll eat some greek yogurt with chopped fruits-- mangos, berries, or peaches are favorites. I'll wash it down with a mango/protein smoothie in a bottle. Then a couple of hours latter, I'll eat a real meal.
Ultra-running is less about athleticism than it is about race logistics and managing one's nutrition, hydration, and electrolytes.
Anybody who can finish a marathon can do an ultra. He or she just has to be dumb enough to want to.
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This discussion has been closed.
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