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  #1  
Old 23rd Dec 12, 08:19 PM
kendodsworth kendodsworth is offline
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whey protein after a run?

Just wondering if it's a good idea to have a protein shake after a run? At the minute I don't and I'm unsure whether to as I don't want to gain any weight? What are the benefits? Thanks.
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  #2  
Old 23rd Dec 12, 08:38 PM
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Bowlander Bowlander is offline
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I've always wondered the same thing, if I'm not eating a meal I have an oatmeal/milk/banana smoothie with a tbsp of skimmed milk powder in.
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  #3  
Old 23rd Dec 12, 08:57 PM
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Hrun Hrun is offline
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I did it for a while when marathon training and eventually decided it was a waste of money as I get pretty much everything I need from my diet.

I guess if you are training for a place and everything else is optimised it may help, but I don't believe the average runner will justify the cost.
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  #4  
Old 23rd Dec 12, 09:08 PM
kendodsworth kendodsworth is offline
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Quote:
Originally Posted by Hrun View Post
I did it for a while when marathon training and eventually decided it was a waste of money as I get pretty much everything I need from my diet.

I guess if you are training for a place and everything else is optimised it may help, but I don't believe the average runner will justify the cost.
Yeah that's what I mean it isn't cheap, and with a good diet I wasn't to sure if I would benefit from it but still I could be wrong!
Bowlander - I usually do the same to be honest so unsure.
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  #5  
Old 24th Dec 12, 11:35 AM
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I used a diet tracking app and realised that in my fairly healthy diet, I was still behind a little on protein so use a whey-shake after my training runs/ exercise just to top up. No doubt that it might be a waste of , but I feel good for it so why stop?
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  #6  
Old 24th Dec 12, 11:38 AM
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runnerboy89 runnerboy89 is offline
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A protein shake within 20-40mins after a run will aid with recovery. Protein shakes are a supplement and not to replace a balanced diet you can use this calculation to work out how much protein you will need for your weight and hours training. I wouldnt say protein shakes are a wast of time or money it's just down to personal preferences at the end of the day.
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  #7  
Old 26th Dec 12, 10:52 AM
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Peter Bowes Peter Bowes is offline
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Don't know if its any help.

As a big runner, after a lengthy run I would feel ill, sick, tired headache even shacky. I tried eating loads of carbs before during and after, but it seemed to make it worse.

I'm following a low card diet, so after a run I take in protein usually meats, cheese or even cream and now post run I'm much better, just tired as I would expect, also not so many Aches and pains.

I am different to your good selves because of my weight but I hope it is of interest to you.

Merry Christmas

Peter
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  #8  
Old 26th Dec 12, 11:28 AM
Goat1 Goat1 is offline
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Depending on the duration and intensity, yes it can be a good idea. No, it isn't expensive providing you go to the right places and don't get conned (works out a fair bit cheaper than meat/fish/tinned fish etc.). No, it won't make you put on weight providing you aren't consuming more than you need to. A scoop of whey tends to be around 115kcals which will have no different effect as 115kcals of chicken breast or tuna. Drinking a protein shake does not = mr olympia, as doesn't eating a chicken breast.
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  #9  
Old 27th Dec 12, 11:55 PM
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the5krunner the5krunner is offline
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Quote:
Originally Posted by kendodsworth View Post
Just wondering if it's a good idea to have a protein shake after a run? At the minute I don't and I'm unsure whether to as I don't want to gain any weight? What are the benefits? Thanks.
WHEY protein is more readily metabolised than other protein.
the benefit of more/better protein i imagien would be faster muscle development and quicker recovery if your diet is lacking.

i'm a veggie (normally) and i have protein shakes sometimes after HARD sessions

as others will say..you don't NEED them
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  #10  
Old 28th Dec 12, 12:11 AM
Garthur Garthur is offline
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When I started running, I was always in pain the day after. Sometimes for s few days. I got a little conned into buying whey protein with things I read but I'm glad I did. I now have some after a run with milk and I feel no pain the next day. I would put it down to the fact I'm not a beginner if it wasn't for the few times I've ram out of milk and not had any just for me to wake up the next day with soreness again. The pain now isn't massive or anything to worry about and goes away after a few hours. It's more stiffness after the muscles relaxing overnight but the protein the night before after a run really does help me.

Not to mention my diet in general is poor. So that might help explain why the protein helps :-)
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  #11  
Old 28th Dec 12, 05:03 PM
sway sway is offline
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Yes. In fact, the same guidelines apply to runners as well as bodybuilders.

The anabolic window only lasts 45 minutes or so, and a 3:1 mixture of carbs and protein will do far more good for you then than they will a couple of hours later. I have whey protein and some carbs immediately after every run. It speeds up muscle repair and glycogen replenishment.
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  #12  
Old 28th Dec 12, 05:54 PM
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Bowlander Bowlander is offline
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Quote:
Originally Posted by sway View Post
Yes. In fact, the same guidelines apply to runners as well as bodybuilders.

The anabolic window only lasts 45 minutes or so, and a 3:1 mixture of carbs and protein will do far more good for you then than they will a couple of hours later. I have whey protein and some carbs immediately after every run. It speeds up muscle repair and glycogen replenishment.
I never knew that. What's the best way of getting that blend of nutrients after a run? Normally I just have my normal dinner or a smoothie.
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  #13  
Old 28th Dec 12, 06:10 PM
Ellis Rimmer Ellis Rimmer is offline
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You don't need to have a shake after you run but it is a great idea to do so, because they are healthy, cheap, minimal in calories and have lots of protein to aid your recovery (so you can run more often) and make your muscles and bones stronger (so you can run faster and get injured less often).
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  #14  
Old 28th Dec 12, 07:33 PM
sway sway is offline
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Quote:
Originally Posted by Bowlander View Post
I never knew that. What's the best way of getting that blend of nutrients after a run? Normally I just have my normal dinner or a smoothie.
A smoothie is perfect as long as you've got some carbs and protein in there. Fructose in fruits isn't really high GI so it's not ideal, but throw in some sugar or maltodextrin and you're laughing. The optimal ratio according to studies is 3:1 or 4:1, but any combination is better than nothing. If you wait for your dinner you miss the window and your body will take longer to replenish glycogen and repair muscle.

Easily digestible and high GI carbs are best. I sometimes have cooked potatoes in the fridge and just quickly munch one of those while I'm waiting for the immersion to heat up, and wash it down with a whey shake.

A banana with some whey protein is also good.
Chocolate milk is fine. Soy Chocolate milk is fine too.

If you want to learn more get a book called Nutrient Timing System. It's a pretty technical read, but interesting, and they go into the science of why and how the timing of certain nutrients is so important.
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  #15  
Old 28th Dec 12, 08:11 PM
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Bowlander Bowlander is offline
Real Name: Rob   Age: 39   Gender: Male  
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Thanks for the advice, I think I'll give whey a go.
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