Protein supplements and running

lynchieboy

I'm planning on doing a couple of ultras next year so will be upping the training after xmas and am wondering should I supplement my diet with protein supplements, something like maximuscle promax, I've done 3 marathons this year the fastest was 3:43 on a healthy diet with no supplements but wonder should I be adding something extra with increased mileage. Also I've seen a few top class vegetarian ultra runners and wonder where they get enough protein from?

pconn062

For long distance running carbs are more important than protein, but I don't think you need to change your diet too drastically, just maintain a normal diet that includes both carbs and protein with lots of fruit and veg and loads of water. When your training you could use a carb drink that has protien in it as well, carbs for energy, protein for recovery. High5 do a 3:1 carb/protein mix which is good for during and after long runs.

ITB

I sat on the fence on this one for a while but started taking protein (Kinetica Weigh Protein) about a year ago. I'm not a runner but I do triathlons and I've found it to help, especially with building muscle without bulking up. Not too sure of the benefits of pure protein for a runner. Some of the recovery drinks might be another option to consider.

gmurran

If nothing else a good protein/carb drink is convenient after an uptempo or long run to get something into quickly.

I have been buying Hurricane from myprotein for a year now and like it allot.

Clearlier

Running Weight by Matt Fitzgerald is interesting on this.

IIRC, it's a myth that animal proteins are required to get enough protein. It was debunked a few decades ago and replaced with the idea that only animal sources of protein provide the full range of amino acids. This is true (I think) but turns out to be irrelevant as combining sources of plant protein will mean that you end up with the same quality of protein in your body. You get more than enough protein from a balanced healthy diet including wholegrains, vegetables, nuts and seeds.

gmurran makes a good point in suggesting that it's a good way of getting in calories immediately after a run (important for recovery). I remember Brian O'Driscoll being asked about supplements a few years ago and he didn't take any but he did take a protein shake during heavy training in pre-season as a way of getting an extra meal in.

In short, you definitely don't need to supplement but it may be convenient.