supplementsAs a runner, should I increase protein intake with supplements?
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Hi,
I am a middle distance runner and am always looking to improve my performance. I have never used supplements in the past to aid my training but I think that this is an area that I should now pay more attention to.
It has been suggested (from my track club) that I should increase my protein intake by supplementing with whey protein and to include a whey/carb recovery product.
I am worried that this might increase my muscle mass. While I wouldn't worry about a small amount of increased muscle mass, I do not want to bulk up.
How much protein would be suffiecient in a runner's diet? What are the benefits of increasing my protein intake?
I am a middle distance runner and am always looking to improve my performance. I have never used supplements in the past to aid my training but I think that this is an area that I should now pay more attention to.
It has been suggested (from my track club) that I should increase my protein intake by supplementing with whey protein and to include a whey/carb recovery product.
I am worried that this might increase my muscle mass. While I wouldn't worry about a small amount of increased muscle mass, I do not want to bulk up.
How much protein would be suffiecient in a runner's diet? What are the benefits of increasing my protein intake?
By ianto thomas – about 1 year ago
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Government recommendations, the dietetic community and many scientists have created an attitude towards protein that is not reflective of what the research says about its benefits. The attitude towards protein seems to be that a person's goal should be to eat just enough to avoid being deficient - kind of the same logic as thinking I only want to make enough money to JUST get by.
Dr Robert Wolfe (who helped advise on protein recommendations and is one of the most knowledgeable protein experts in the world) believes that the optimum protein intake is actually quite a bit higher than the 15% advised by mainstream 'experts'.
Runners used to be so obsessed with carbs that they'd pay very little attention to protein intake. This is gradually changing and it's nice to hear that your running club has adopted a progressive attitude.
I personally want the OPTIMUM amount of protein in my diet and the advantages are improved immunity, better physical recovery, fewer injuries and better overall health...and don't worry, whilst you may gain some muscle (especially if you've been eating too little protein), the trend is for even endurance runners to want to boost their speed and strength for overall better performance. In the absence of lifting heavy weights, you certainly won't get bulky - especially if you are doing a lot of mileage.
Whey protein is the healthiest protein available, along with having other benefits. See these articles for more info...
http://fitnessinventor.com/search?utf8=%E2%9C%93&q=miracle
Nutritionist and Supplement Specialist
how can i work out how much protein i should take?