Why Choosing the Right Protein Supplement is Important for Runners

Why Choosing the Right Protein Supplement is Important for Runners

All protein powers are created the same right? WRONG! As an athlete, it is so important to make sure to fuel your body with the correct nutrients at the right time but also the best quality foods.  For years it was believed that distance runners needed to load up on carbohydrates before a long race which is still true, to a point.  However, sports nutritionists and runners are starting to realize the importance protein plays in the runner’s diet. Bodybuilders and fitness athletes have long known the importance of high quality protein.  Gains in strength and muscle mass are a result of the repair of muscles that are damaged during intense workouts.  The body needs protein to repair and rebuild.  The repetitive movement and long training sessions of runners, increase stress on the muscles just as lifting does for bodybuilders.  Using the concept of protein timing to enhance performance will allow for the muscles to repair more quickly and efficiently while allowing for more frequent and more intense training sessions.  Protein should not only be ingested post workout, but throughout the day as well. Protein not only assists in repairing and building muscle, it is also necessary for the formation of red blood cells. The main function of a red blood cell is to carry oxygen through the body from the lungs and to the tissues of the body.

The goal of endurance athletes is different than that of bodybuilders.  High mileage runners are looking to increase their stamina as opposed to increasing muscle mass.  We now know that increased lean muscle mass will increase performance not reduce it as once thought.  Just look at today’s Olympic runners.  Yes, the timing of carbohydrates is also important. Carbs ingested at the correct time will delay fatigue during training. Combined correctly with fat and protein, they can train for hours at a time.

Remember, as I stated before, not all protein is created equal.  Whey protein has been shown to be the most effective protein available.  Whey protein is digested and absorbed more quickly making it the ideal source for a post-workout meal.  In addition, the carbohydrate source within the protein powder blend works with protein to increase the levels of insulin. Extra insulin, after exercise, encourages the storage of glycogen that will be used as fuel for the next training session. When choosing a whey protein, it is also important to consider the source of the whey. Just as when you choose your whole protein sources, whey protein should come from grass fed, hormone free cows. Look for whey protein isolate over casein. It will be the easiest to digest, avoiding bloating or other digestion issues.

There are some vegan options as well. According to the American College of Sports Medicine, if you are not a meat eater, it can take a little more planning to ensure you are getting adequate amounts of protein needed for training.  Another reason a protein powder supplement can be beneficial. Vegan athletes, just as other athletes, need 1.0-1.2 g of protein per kilogram of bodyweight.

Soy protein is derived from the soybean plant. It is a complete protein making meal planning easier and the protein is more efficiently digested. On the down side, much controversy follows processed soy including the soy found in soy protein powders. Soy protein is genetically modified.  Genetically Modified soybeans are designed to be "Roundup ready" which means that they are chemically engineered to withstand heavy doses of herbicides without killing the plant. The active ingredient in Roundup herbicide is called glyphosate, which is responsible for the disruption of the delicate hormonal balance of the female reproductive cycle. (read more at mercola.com)

Another highly popular protein powder comes from rice and other grains. Rice protein is produced by isolating the protein in brown rice.  It is a great choice for vegans and non-vegans who are having digestion issues. Rice protein is also hypoallergenic.  It contains a balance of carbohydrates, amino acids and vitamins needed for a runners diet but does lack the fat needed.  Adding fat to smoothies made with rice protein will be necessary for the correct balance.  Healthy fat sources are avocado, nut butters such as almond butter, and coconut oil.

Any protein source you chose should be in it is purest form absent of fillers, chemicals, artificial colors and flavors and preservatives. Reading the labels and looking for the protein powder sources that contain the least amount of ingredients and the highest number  of ingredients that you recognize is an easy indicator of a purest form.  Beware of “added ingredients” that promote energy, muscle growth or prevent muscle loss. Finally, beware of advertising and unrealistic claims often made by supplement companies. Choosing a food for its quality and source is always the best route.

Happy training and enjoy your next race!

Emily