Running is a sport as beneficial as it is demanding. Running on the best treadmills requires a lot of energy, which leads to wear at the muscle level. If you do not have the advice of a specialist to put together a nutrition plan according to your needs and goals, you may wonder if it is necessary to include a protein supplement.
For the nutritionist and sportswoman, “protein supplements are not essential, but they can be a good complement. It is a good option to ensure you get the protein dose you need when you finish training quickly and efficiently. Brokers can use this type of supplement to benefit their recovery and performance. “
In this regard, Joseph Dávalos, nutrition specialist at Lab Nutrition, points out that the consumption of these supplements will depend on the caloric requirement of the athlete. “Depending on the type of race or distance that they travel, some runners need an additional contribution of proteins. This happens because the muscle wear is greater when losing more energy, and the body needs an additional contribution as a complement to a diet already based on proteins “.
What types of protein supplements are there?
Proteins derived from milk. Whey protein or whey protein is fast absorbed and is the one that is recommended to take post-training to reach the damaged muscles quickly. Casein, on the other hand, is of slow absorption, and it is recommended to take it when there are prolonged fasting times, from 6 to more hours, to avoid muscle degradation.
Vegetable proteins There is a great variety, such as soy proteins, quinoa, peas, etc. Although they are not absorbed with the speed and efficiency of whey, they are a good option for people who avoid foods of animal origin. Soy protein has been shown to have a higher absorption and protein percentage efficiency.
Egg protein They are also high in biological availability (absorption) and are a good alternative for people suffering from lactose intolerance.
At what time is it advisable to take them?
“Its consumption before training, along with a source of carbohydrates, prevents the use of muscle mass as energy. While its post-workout consumption ensures recovery and helps the runner to be ready for the next session. Everything as long as an adequate diet accompanies it, “says Giannina Dongo.
Another option is to take them as part of the mid-morning or mid-afternoon snack to give that food a higher nutritional quality. They provide a greater feeling of fullness, which makes them an ideal complement in regimens to lose body fat.
What is the recommended dosage?
The post-workout dose is 20 to 30 gr. of protein. Consuming a larger amount is not going to be very useful because its absorption has a limit, and the excess is simply going to be eliminated or accumulated as fat in case there is a surplus of total calories of the day.
Does performance improve?
The consumption of a protein supplement does not directly affect training, but in the medium and long term, feeding and recovering muscle cells means that each workout is maximized, obtaining performance improvements. If we properly maintain the muscles, they will perform efficiently, and if we help them recover, they will be ready for the new sessions.
Remember that the ideal is always to consult with a specialist. To know what protein and amount is appropriate for your physical activity. What works for one broker may not have the same effect on another.