Best Protein Regimen for Long Distance Runners?

Funbun

Professional
I've not been getting any much better in running over the course of the two years that I've started competitively running for my high school, only beating my PRs by seconds at a time. I am still not able to beat 20 minutes for 5k races, but I am very close.

I've realized, however, that my biggest mistake over the past two years was that I was intaking way too many carbohydrates, and not enough protein whatsoever.

I understand that bodybuilders tend to rely primarily on whey protein for muscle development in addition to other supplements such as multivitamins, casein protein, amino acids, and various other proteins from meats.

Should cross country runners also intake whey protein as a post-workout shake? Or should I focus my protein intake mainly from soy protein? I've read that it is proven to help reduce the risks of heart disease, so I assume it could boost my cardiovascular endurance. Is this true, or should I stick with the faster digesting whey protein? I understand I have to take many other proteins as part of my nutrition regimen, but I'm not sure which protein supplement would benefit the most immediately after a workout or a recovery run.

Thanks!
 

TW Staff

Administrator
Should cross country runners also intake whey protein as a post-workout shake? Or should I focus my protein intake mainly from soy protein? I've read that it is proven to help reduce the risks of heart disease, so I assume it could boost my cardiovascular endurance. Is this true, or should I stick with the faster digesting whey protein? I understand I have to take many other proteins as part of my nutrition regimen, but I'm not sure which protein supplement would benefit the most immediately after a workout or a recovery run.
Thanks!

There's a lot of factors that go into how you should supplement and what you should supplement with. My best advice is to ask other competitors in your sport (especially the top performing ones) but I can give you general ideas on fuel sources for the body.
Your muscles will use different fuel sources for different activities and intensities. You're primarily using fat stores when you run for a prolonged period of time at a very light jog. Your muscles will transition to using glucose (carbohydrates [CHO]) once the intensity goes up. When these two sources are exhausted your body will start to break down proteins to use as energy. So CHO's are very important in supplying energy to muscles, be sure to consume the "complex carbs:" high fiber grains, whole grains, and other sources that have a low glycemic index (doesn't spike your blood sugar).
The RDA for protein is about 0.8 grams per kg of body weight per day. For someone doing aerobic sports training consumption should be at about 1.0-1.2 g/kg body wt/day.
The type of protein you use to supplement will also depend on gender, as most males like to supplement with Whey protein since it doesn't have as much of an affect on hormones such as estrogen and progesterone as Soy does.
In terms of a recovery supplement, the head of the Nutrition dept. at Cal Poly is a big supporter of chocolate milk- it tastes good and contains whey proteins along with CHO's, potassium, as well as Vit.D to help with calcium absorption. Just try to get the low-fat kind and if you buy the pre-packed cartons try to avoid ones containing High Fructose Corn-Syrup.
Hope this helps

Jackson, TW
 
I've not been getting any much better in running over the course of the two years that I've started competitively running for my high school, only beating my PRs by seconds at a time. I am still not able to beat 20 minutes for 5k races, but I am very close.

I've realized, however, that my biggest mistake over the past two years was that I was intaking way too many carbohydrates, and not enough protein whatsoever.

I understand that bodybuilders tend to rely primarily on whey protein for muscle development in addition to other supplements such as multivitamins, casein protein, amino acids, and various other proteins from meats.

Should cross country runners also intake whey protein as a post-workout shake? Or should I focus my protein intake mainly from soy protein? I've read that it is proven to help reduce the risks of heart disease, so I assume it could boost my cardiovascular endurance. Is this true, or should I stick with the faster digesting whey protein? I understand I have to take many other proteins as part of my nutrition regimen, but I'm not sure which protein supplement would benefit the most immediately after a workout or a recovery run.

Thanks!

As a runner of your caliber, supplementation is not a sticking point. Keep to eating nourishing, well balanced meals. As a medium to long-distance runner, you´ll need carbohydrates, not protein, as fuel.

Body builders rely on "modifying their hormone levels" for extreme muscle growth and fat shedding. Protein supplements are not necessary to build muscles.

Sincerely
Oskar
 
Top