protein shake<\/a> after a post run is a perfect way to re-fuel.<\/p>\nRegular runners burn more calories than those who are less active.\u00a0 Their bodies break down protein, especially if they haven\u2019t consumed enough carbohydrates before the run.\u00a0 Because the protein breaks down and used as fuel, it cannot do what it is there for \u2013 to aid in muscle growth and repair.<\/p>\n
Recovery time<\/h3>\n
Protein shakes give your body a boost in repairing the microtears in the tendons, muscles and tissues throughout your body.\u00a0 Sure, most of the microtears are in the legs, but when you run, the entire body is working as well.<\/p>\n
The body breaks down the protein to obtain amino acids that aid in tissue repair.\u00a0 When consuming a protein shake after a long run, this feeds your body\u2019s needs and helps speed up the repairs to the body.\u00a0 The faster the repairs, the quicker the recovery time.<\/p>\n
Endurance<\/h3>\n
Long runs require endurance regardless if the run is for fitness, race preparation, or just for pleasure.\u00a0 When looking for a post run protein shake, you will want one with isoleucine, valine, or leucine listed in the ingredients list.\u00a0 These three ingredients contain branch-chained amino acids.<\/p>\n
The branch-chained amino acids help muscle development which can help the legs become equally strong and are able to run faster.\u00a0 When the muscles get stronger, it can increase your endurance and stamina needed for longer runs.<\/p>\n
Proper Rehydration<\/h3>\n
Most people are dehydrated even without out long runs or intense workouts.\u00a0 During a run\u00a0or any physical activity, the body uses up more water through both the body working and through perspiration.\u00a0 Dehydration can lead to side cramps or fatigue, but not taken care of, can lead to further medical conditions, like heat stroke.<\/p>\n
It is important to make sure that in addition to any protein ingested after a long run, that you take the proper steps to also stay hydrated.\u00a0 High doses of protein can lead to dehydration.\u00a0 One protein shake will not throw you into dehydration, but make sure to watch your fluid intake both during and after your long runs.<\/p>\n
Reduction of Inflammation<\/h3>\n
It is common for runners to have pain in their joints and muscles after long runs.\u00a0 This causes inflammation in those areas.\u00a0 It is the body\u2019s warning sign that there is some kind of injury and the body needs to send repair cells to that area.<\/p>\n
While pain is an important signal for athletes to be aware of, excess inflammation can just be painful and can slow down training and performance.\u00a0 Whey protein shakes can help because they have anti-inflammatory properties.<\/p>\n
Note: Do not use whey protein if you are allergic to dairy products.<\/p><\/blockquote>\n
How Much Protein do I Need?<\/h3>\n
When training with long runs, extra protein needs to be part of the athlete\u2019s diet.\u00a0 If the training runs are an hour long, the runner should be consuming 0.6 grams of protein per pound.\u00a0 So a 150 pound runner needs to be getting 90 grams a day.\u00a0 (Someone with a sedentary lifestyle should be only consuming 0.36 grams per pound or 54 grams for the same weight.)\u00a0 The longer the run, on a regular basis, the higher the amount needed will be.<\/p>\n
Should you eat all 90 grams in one or two meals?\u00a0 NO!\u00a0 The best thing for your body, is to spread it out over the day, including right after your long training runs or races.\u00a0 The best way for your body to absorb protein, and other nutrients, is through food instead of pills.\u00a0 A protein shake is a great way to get the needed protein into your body after a long run or intense workout.<\/p>\n
Consuming a protein shake after a long run will give you many benefits when it comes to repair, recovery, muscle building.\u00a0 Training and fitness is not just about what physical activity you do or for how long, it is also about what you put in your body to fuel it.\u00a0 An athlete with the proper nutritional fuel will perform better and recover faster than one who is deficient.\u00a0 The better you take care of your body, the better it will take care of you.<\/p>\n
If you want to learn more about our custom nutrition plans for runners then check this out!<\/a><\/span><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"You\u2019ve just finished a long run, maybe training for a marathon or half marathon.\u00a0 Now is the time to give your body what it needs to recover.\u00a0 A protein shake after a post run is a perfect way to re-fuel. Regular runners burn more calories than those who are less active.\u00a0 Their bodies break down …<\/p>\n","protected":false},"author":3,"featured_media":2497,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12,105,139,32],"tags":[],"_links":{"self":[{"href":"https:\/\/www.nutritionly.com\/wp-json\/wp\/v2\/posts\/2496"}],"collection":[{"href":"https:\/\/www.nutritionly.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.nutritionly.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.nutritionly.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.nutritionly.com\/wp-json\/wp\/v2\/comments?post=2496"}],"version-history":[{"count":0,"href":"https:\/\/www.nutritionly.com\/wp-json\/wp\/v2\/posts\/2496\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.nutritionly.com\/wp-json\/wp\/v2\/media\/2497"}],"wp:attachment":[{"href":"https:\/\/www.nutritionly.com\/wp-json\/wp\/v2\/media?parent=2496"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.nutritionly.com\/wp-json\/wp\/v2\/categories?post=2496"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.nutritionly.com\/wp-json\/wp\/v2\/tags?post=2496"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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