Protein Powders for Runners – Yes or No?
It is important to remember that if you are eating a wide and varied diet containing natural and healthy protein sources on a DAILY basis, then supplemental protein is not necessary.
The World Health Organisation (WHO) currently recommends 0.83g/Kg BW/d of protein for sedentary individuals. BUT the ACSM (American College of Sports Medicine) and other nutrition/sporting bodies recommend an increased intake for active individuals. The intake ranges from 1.2g/Kg BW/d to 2.0g/Kg…depending on what type and how much exercise is being completed.
There are many benefits to consuming protein powder for runners including: supporting body composition, building muscle and increasing insulin sensitivity.
BUT there are also drawbacks to consuming some irritating side effects e.g. wind and bloating but also some more important factors including: potential compromised hormone production and renal/liver dysfunction. When choosing a protein powder there are several things to consider including: quality…which includes what ingredients they contain, also its effectiveness needs to be considered as well as taste…and of course price.
Runners who may benefit from taking a protein powder for a period of time include: vegetarian or vegan runners, Runners recovering from injury or illness, Runners trying to lose weight and possibly older runners where muscle loss is greater.
Protein powders are very versatile and can be introduced at any time of the day and with any meal.
Protein Powders for Runners – Yes or No? Finally, some FOOD FIRST ideas to consider include: fish poultry, eggs, quality red meat, legumes, grains, nuts and seeds.