Here at Panterre, we love running! Not only is it always accessible but it is low cost and has huge physical (strengthens muscles, enhances oxygen turnover, supports immune system, boosts metabolism, to name a few!) and mental (improves brain function and releases endorphins) benefits.
When running regularly, we need to fuel our bodies correctly to avoid fatigue and injury. A question frequently asked by runners is, “Should I have protein powder after a run?”
The simple answer is yes! After any form of exercise our bodies need protein to recover and repair. If we don’t get the right amount of protein, it can limit our ability to get fitter and faster. For runners, it is in between runs that we improve. After running, our bodies fix muscle tears and rebuild the muscles to be stronger. Protein is essential for all runners after each run because protein allows our bodies to properly recover. Research has suggested that during the time period after exercise, the ‘anabolic window’, our bodies take up the nutrients at a quicker rate to kick-start our repair and recovery (1). The debate regarding the time period continues, but post-exercise protein represents an opportunity to improve adaptation and recovery (1). Remember though, to optimise performance and recovery, we should not separate the issue of consuming nutrients into before, during or after but rather we should be combining into before, during and after (1).
In the UK, most adults are recommended to have 0.75g of protein per kilo of body weight per day, so the average for a woman is 45g and 56g for men. However, according to The International Society of Sports Nutrition most exercising individuals should be having 1.4g to 2g of protein per kilo of body weight per day (2). Personally, as an active woman, I know that if I was only having 45g of protein a day, then I would be feeling very hungry and depleted in energy!
Animal-based foods (meat, poultry, fish, eggs and dairy foods) tend to be good sources of complete protein, while plant-based foods (fruits, vegetables, nuts and seeds) can lack one or more essential amino acids. One of the massive benefits of some plant-based protein powders is by combining protein sources, like brown rice and pea protein powders, they become a complete protein, with all nine essential amino acids.
Often it is challenging to consume food after a run, so liquid nutrition is a good solution. Plus, protein powders are convenient, being portable and useful when in situations where food availability is limited.
So... Are protein supplements essential? No, of course not. Can they enable our bodies to repair and recover, optimising performance? Yes. Do they help us reach our daily protein requirements? Yes. Are they extremely useful and convenient? Yes!
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