Post workout shake after running?

[Slacker]

Lately I've been running a little more than 3 miles a couple times a week, on alternate days I do HIIT for about 2 miles (run 30, jog 60). I've been having a protein shake when I get home but I'm just about out. I hate to go spend a bunch of money on protein powder if it's not really worthwhile.

I'm wondering if just a glass of milk or something similar might be enough after running.


My goal is to be able to do better on my PT test. So I'm trying to get my 2 minute run time down. Don't really care about weight loss or anything like that.

[oki_boy]

If you're not worried about weight loss or muscle gain, why would you be taking protein powder in the first place?

[Menel]

Depends on your goals. Short run like that, I wouldn't do anything. Most people run to burn calories, improve cardio, cut weight. 3 miles is ~300 calories. That's not enough to seriously drain your body and require immediate replenishment. Just stay hydrated before and after.

IIRC the running doc blog on runnersworld recommend a post-run snack of 4:1 carb to protein blend. For my runs that are 60min+, up through 140min so far on my Sat. long runs, I eat a cliff bar afterward. Most of them are ~240cal, ~40g carb, ~10g protein + fats that are from healthy sources (usually walnuts or almonds depending on flavor). They are handy, don't spoil, can stay in trunk etc. A $11 bulk box of 12 will last me like 3+ weeks.

[Slacker]

My thought is that I'm building my muscles from running. Since I run in the evenings a few hours after I eat dinner if I don't have some protein afterwards my muscles aren't going to rebuild themselves. I assume improving my endurance (which is my goal) happens partly because of increased muscle mass.

I'm wondering if I need as much protein as I would get from a protein shake (30-40 grams) or if a simple glass of milk (about 10 grams) would be sufficient. Obviously running a few miles isn't going to require the same kind of replenishment as lifting weights and working out several different muscle groups.

[SKYY]

Unless you're trying to get huge when you aren't running 3 miles, you probably don't need a whole lot of protein specifically for running small distances. To throw out a number, maybe as low as .2g/lb body weight, but ultimately an amount that wouldn't warrant supplementing as long as you eat an ordinary diet.

3 miles isn't going to build a whole lot of muscle. Running, unless you're talking about sprints, won't build much leg muscle at all, compared to squats and other weight lifting. Your muscles and liver will get pretty good at burning through their glycogen supply, and your body will become really good at removing lactate, but don't expect your butt, quads, hams, and calves to get huge or anything.

[fapling]

athletes require 1-2g protein / lb lean bodymass per day. endurance athletes closer to 1, powerlifters closer to 2.

i dont' know if it makes a difference to take a pwo shake for you or not, but your daily protein should be around 1g/lb.

[Gibonius]

Originally Posted by Slacker

My thought is that I'm building my muscles from running. Since I run in the evenings a few hours after I eat dinner if I don't have some protein afterwards my muscles aren't going to rebuild themselves. I assume improving my endurance (which is my goal) happens partly because of increased muscle mass.

I'm wondering if I need as much protein as I would get from a protein shake (30-40 grams) or if a simple glass of milk (about 10 grams) would be sufficient. Obviously running a few miles isn't going to require the same kind of replenishment as lifting weights and working out several different muscle groups.

If anything you'll probably lose muscle mass from running, unless you're doing some sprinting too.

[Comatose51]

Long distance runners are the only ones that really need to worry about nutrition. The standard advice is to take your calories in a 4:1 ratio of carbs : protein. Also there's the 15/30 rule in that you should take in some protein 15 minutes before an endurance training event and 30 minutes after for best recovery (or was it 30/15? I just do it 15 minutes before and after). 3 miles, which I assume is done at a moderate pace, doesn't require any special nutritional needs. Once you go above one hour is when you start to worry about it.

[mainbrotha]

If you're looking to see some sort of benefit besides the health benefits of having more protein in your diet, you're not going to find it.

It's the same concept as taking a vitamin c pill if you don't feel like you're getting enough vitamin c in your diet.

[coalesce]

Its amazing how many people think protein shakes are the panacea for all nutritional deficiencies and exercise set backs..

[Coqui]

Originally Posted by coalesce

Its amazing how many people think protein shakes are the panacea for all nutritional deficiencies and exercise set backs..

All depends on the protein shake

[mainbrotha]

Originally Posted by Coqui

All depends on the protein shake

Eh, the "exercise setbacks" should be the main emphasis of his point.