Protein shakes 🤗

[Buddy34]

At the moment I will be keeping my long run at 10k once a week when I come back from running I take 2 electrolyte tablets and more water.

Are protein shakes needed does anyone else here take them after a longer run. 🤗

[Grannyhugs Graduate10]

Hubby has been doing long runs for years and taken neither electrolytes nor protein shakes. Good varied diet should give you everything you need.

[Buddy34 Graduate10 in reply to Grannyhugs]

I take electrolytes as I sweat to much (hyperhidrosis) and I don't really have a lot of salt in my diet and don't like it on my food . Was just wondering if I need protein shakes. Thanks 🤗

[Grannyhugs Graduate10 in reply to Buddy34]

I wasn't suggesting you didn't have them, and wont tell you about the bags of crisps or feta cheese that are occasionally consumed as alternative 😉

[Buddy34 Graduate10 in reply to Grannyhugs]

Don't eat crisps. Never tried feta cheese. Maybe I will 🤗

[Jacca in reply to Buddy34]

No crisps what??!!! ( never had feta either)

[Buddy34 Graduate10 in reply to Jacca]

I never really bother with crisps . My thing was chocolate and the bigger the bar the better😂. Not anymore though enjoying my weight loss too much

[Grannyhugs Graduate10 in reply to Buddy34]

Couldn't survive without my chocolate, infact all the c's - cheese, chocolate and crisps. My vices, but as someone who drinks 2 units of alcohol a year I think I'll hold onto them. I chose my wasted calories to give the highest pleasure 😉

[Buddy34 Graduate10 in reply to Grannyhugs]

Now if I want chocolate I buy 1 small bar as if I bought a four or 7 pack I would eat them all 🤣. I'm with you on the alchohol I've never really had any since my oldest daughter was born and she's now 24

[Grannyhugs Graduate10 in reply to Buddy34]

Same here, pregnancy 27 years ago then menopaus both have resulted with me getting a hangover on zero alcohol if anyone within ½mile radius has a drink. Passed the same onto daughter. We both sipped apple juice at her wedding 🤣

[Mummycav Administrator Graduate10 in reply to Grannyhugs]

You've missed crackers off there Grannyhugs ....that's another c

[Grannyhugs Graduate10 in reply to Buddy34]

Oh bit of Greek salad - feta and olives, all your salt needs in a lunch 😉

[Debston Graduate10 in reply to Buddy34]

Food of the GODS!

[Mummycav Administrator Graduate10 in reply to Debston]

🤣🤣

[Jacca]

Are you weight lifting 🏋️‍♀️ as well as running? If not I would think you could get enough from your diet unless you want it as a meal replacement type thing? 🤔🙂

[Buddy34 Graduate10 in reply to Jacca]

No not weight lifting. I've read online about a protein shake after running and just wandered if anyone in here did it as it's supposed to help your muscles 🤗

[Oldfloss Administrator Graduate10 in reply to Buddy34]

There are so many choices out there and a lot of people making a lot of money too

[Mummycav Administrator Graduate10 in reply to Oldfloss]

🥴 they do x

[Jacca in reply to Buddy34]

I’m new to the running as you know😁 but o/h does weights so hear all the time how good protein is for muscles 💪 give it a try ( you can buy the powder in most supermarkets small tubs)- o/h adds peanut butter to chocolate protein powder with milk - and raw eggs 🤢 then blends if I don’t know the eggs are in ( if he lies) it tastes nice - if he needs to up his calories he adds brownies😁

[Buddy34 Graduate10 in reply to Jacca]

I remember my dad eating raw eggs for weight lifting 🤮🤮

I don't think I'm running long enough to need to change anything from what I've read on here . So I will just stick to what I'm doing. I just like to ask questions and what a great place to do so 🤗

[Jacca in reply to Buddy34]

Definitely- just thinking of raw eggs though 🤢 - crisps ready salted and chocolate now that’s a match made in heaven 😇 I like eating healthy but just want to take a Homer Simpson moment to think about that ..... ( can only think about it )

[Mummycav Administrator Graduate10 in reply to Buddy34]

Crikey, I went through a phase in my 20's when I drank raw eggs 🤢🤮 why????

[Impetuous in reply to Mummycav]

Really - why?! 🤢

[Mummycav Administrator Graduate10 in reply to Impetuous]

God only knows!

[Oldfloss Administrator Graduate10 in reply to Mummycav]

They are supposed to be good for you..and I quote...

BOTTOM LINE:

Raw eggs are a nutrient-dense food packed with protein, good fats, vitamins, minerals and antioxidants that protect your eyes. They’re also an excellent source of choline. The yolks contain most of the nutrients.

[Oldfloss Administrator Graduate10 in reply to Buddy34]

My father had at least one raw egg/sherry..one a month, no ideas why though ..ha ha !

But having looked it up just...

[Beachcomber66 Graduate10]

I am a zero addict after any run Buddy34, but I do consume lots of hi protein yoghurt after longer runs over 10k, and continue the “treatment” into the next day. I felt famished for a week after my HM! So with you on the protein requirements; protein shakes are something I haven’t considered.

[Buddy34 Graduate10 in reply to Beachcomber66]

I quite like Arla protein strawberry youghurts

[Beachcomber66 Graduate10 in reply to Buddy34]

Sounds interesting! I go for the Skyr Honey ones ...with added honey just for good measure. Fat content is lower than ‘normal’ yoghurts!

[Beachcomber66 Graduate10 in reply to Buddy34]

Just noticed Arla is Skyr 🙄

[ForbiddenPlanet Graduate10]

I save breakfast until after I have run, and on those running days I have two eggs instead of one - for the extra protein, you see.

[Buddy34 Graduate10 in reply to ForbiddenPlanet]

Yes, I eat before a run can't run on an empty stomach as I go really shaky

[ForbiddenPlanet Graduate10 in reply to Buddy34]

I do have a banana with my black coffee about 90 minutes before I go out for a run. Another treat for days when I run!

[GoGo_JoJo Graduate10]

I really wouldn't worry until you're running at a full on pace for more than about 1.5 hrs. It all depends on how hard you're making your body work. If it's a pace at which you think you're going to "feel" it the next day you could try one but remember it's a lot of calories too so allow for that.

Rather than spending out on shakes, just try a spoon of peanut butter in the short term. The idea is to get roughly 20g of protein in within 30 mins of stopping to help muscles repair. It becomes noticeably helpful on runs that are several hours. I used to try and eat dinner straight after which works the same but on really long runs (several hours) I would have a recovery shake with me or waiting for me.

[Buddy34 Graduate10 in reply to GoGo_JoJo]

Sounds like what I'm actually eating in general is enough . Love peanut butter used to eat it out the jar with a spoon 😂

[GoGo_JoJo Graduate10 in reply to Buddy34]

Perfect 👌🏻🤣

[Oldfloss Administrator Graduate10 in reply to Buddy34]

Yeyayayay or Almond butter on wholemeal toast ( home made of course! x

[SlowLoris in reply to Oldfloss]

Hippie.

[Beachcomber66 Graduate10 in reply to GoGo_JoJo]

I remember that it was you who advised me to “protein up” immediately after my HM. JoJo. From memory I had used up 1700 calories according to Garmin.

[GoGo_JoJo Graduate10 in reply to Beachcomber66]

Definitely, a 13 mile run is going to be 2 or more hours and in an event environment where you're trying to get a good result you really want to give your muscles the best shot at recovery. This is when a shake comes into its own in my view. I've tested bars over liquid and the liquid seems to have a greater effect, although to be fair on marathon distance I used both forms too. On a longer run when you've burnt a lot of calories you don't really need to worry about adding on calories, in fact you want to! 👍🏻😁

[Oldfloss Administrator Graduate10 in reply to Beachcomber66]

I only used 1200.. you must have run faster than me xx I had cold. rolled oatcakes and cheese after it was delicious,,

[Beachcomber66 Graduate10 in reply to Oldfloss]

I think that I probably ran it faster than I should! Felt ok at the time, but 87% in the red zone probably tells a story!

[Setters Graduate10 in reply to GoGo_JoJo]

Peanut butter for me too, I love it so it’s a reward for completing a run as well as protein boost.......... win win 😉 I also have tailwind for runs over 1:30 as found they really do help me with my lull around 6k, and they are pretty tasteless which I prefer

[GoGo_JoJo Graduate10 in reply to Setters]

TW is an energy/carb product though which is to get you through the session. A shake is a protein based product designed to help muscle recovery/repair 👍🏻

[Setters Graduate10 in reply to GoGo_JoJo]

Tailwind do a recovery product as well I think

[GoGo_JoJo Graduate10 in reply to Setters]

They do, yes, in their range, but the one you have on your run is the energy/carb product 👍🏻😁

There's loads of brands that do them but most people who use TW here on the go are using the hydration/ energy one.

[Oldfloss Administrator Graduate10]

I don't take anything, other than water... I have a healthy diet no added sugar or salt...normal eating regime...even before my HM with great hydration seems to work for me... but we are all different... and we find what is right for each of us. I am sure there will be some great advice

[Buddy34 Graduate10 in reply to Oldfloss]

Sounds like my food that I eat is enough 🤗

[Hidden]

I take protein shakes after any exercise that I do, always have done, always will. You damage your muscles when you exercise and protein helps to rebuild them.

[Oldfloss Administrator Graduate10 in reply to Hidden]

Which you can get in a healthy balanced eating regime..

[Hidden in reply to Oldfloss]

After a session of exercise a protein shake is a very convenient way to take it.

[Oldfloss Administrator Graduate10 in reply to Hidden]

Whatever works for you 😉

[Debston Graduate10]

Houmous is an excellent source of protein, as well as being delicious 😋! I am a bit suspicious of all the powders and things that you can buy. I think real food has got to be better for you?

[Grannyhugs Graduate10 in reply to Debston]

Ooh I love humous yum

[GoGo_JoJo Graduate10 in reply to Debston]

On the whole, yes. Liquid form is very useful after really long sessions and more effective at reducing any recovery discomfort but it could certainly be whole foods just blitzed 👍🏻😁

[SlowLoris in reply to GoGo_JoJo]

Your stomach will blitz it for you.

[GoGo_JoJo Graduate10 in reply to SlowLoris]

That's true however having tested solids and liquids the liquid form does appear to have more effect (unless it's all in my head) this could be due to the magic 30 min window, perhaps its taking longer than 30 mins for the stomach to break down solids.

[SlowLoris in reply to GoGo_JoJo]

I would think that’s true for the carbs but have my doubts for the protein. DOMS is by definition delayed.

Although I haven’t had to worry about any of this yet so I’m very much the armchair theorist.

[GoGo_JoJo Graduate10 in reply to SlowLoris]

Ok... well my longest session so far has been just over 7 hrs and I had to use solid protein, it worked but not as effectively as liquid which I normally have, but then my usual long, long sessions are more like 6 hrs and about 1000ft less ascent so that would all impact too 👍🏻

I don't see it as a direct battle against DOMS, it's simply about giving your body the right tools at the right times to do its job best. I don't really have any issues with DOMS.

I think it's important when anyone starts doing serious miles to try this stuff and see what works best for them. 👍🏻

[Bike_and_Run Graduate10]

I use protein shakes after every run and long bike rides. Do I need to? Probably not, I'm pretty sure I've got enough from my diet, but I'll do anything to help recovery. Does it work? Who knows, maybe it's just psychological.

I guess do whatever works for you. I only ever buy it when it's on offer (usually from Science in Sport, but I had some from MaxiMuscle last time and that also included creatine)

When it comes to hydration I'm rubbish at drinking throughout the day so will usually have some electrolyte type thing half hour before I go out, again usually Science in Sport.

Oh, and if I'm planning on hitting a PB then I will also take on some caffeine additions for that extra boost. Tastes vile, but I can definitely feel when that kicks in about 20mins later!

[Buddy34 Graduate10 in reply to Bike_and_Run]

For the caffeine hit I tried , The Thermo-X from a company called My protein they are capsules so no nasty taste

[Tasha99 Graduate10]

Only protein shake after a really long run say 10 mile or half or more

Electrolytes after every run in the summer but I’m not really bothering now

[Buddy34 Graduate10 in reply to Tasha99]

Thanks Tasha99. Obviously I'm not running long enough to change anything 🤗

[Maddee_6333 Graduate10]

I a ‘smoothie for breakfast’ person, but no powders are involved - my favourite base* is a banana, plus a large teaspoon each of cashew nut butter and cocoa powder, blended in about 150ml of almond milk. If I’ve managed to delay drinking it till after my run I’ll add a sprinkle of salt.

*I’m happy to add kale/beetroot/avocado as well.

[Buddy34 Graduate10 in reply to Maddee_6333]

Yum🤗

[Oldfloss Administrator Graduate10 in reply to Maddee_6333]

Delicious.... Home mad smoothies are fabulous... any time Banana is my favourite base too...

[Mummycav Administrator Graduate10]

Hi Buddy34 ...I have tried electrolytes but they just made me need a wee more!!! Now I have a banana before I go and water after and that does me oh and I eat a healthy low fat diet 😉

[Oldfloss Administrator Graduate10 in reply to Mummycav]

You are so awesome, and you make me smile xxx

[Mummycav Administrator Graduate10 in reply to Oldfloss]

Ohhhhh...I love you Oldfloss .....you are my hero and everything I strive to be xxx

[MadDave]

I think if you’re building up your volume then protein after a long run is needed, but peanut butter on a slice of wholemeal sourdough after a run works just as well for me. If you’re building up your volume on a HM plan don’t forget about carbs. I find that I have better endurance if I remember to eat plenty of carbs the day before a long run 10+ miles) and carbs will help you retain fluid too, so you then might need less electrolyte (I used to take lots too). By carbs I don’t mean sugary foods - root veg, brown rice, wholemeal bread have more complex carbs with fibre that work better for me. It all depends on your volume, and I’m currently on 32 miles per week. If you’re doing less you won’t need to eat so much.

[LeeU 60minGraduate]

If you get soreness and aching in your legs the day after your 10k then a protein shake may help with this.

Protein is a requirement for building/repairing muscle, depending on your diet you may be getting enough protein, if you use something like MyFitnessPal it will give you the totals of each macro you ingest and whether you have taken in enough of each and protein is one of them.

[Setters Graduate10 in reply to LeeU]

Was going to suggest My fitness Pal, I thought I ate healthily but I discovered my protein levels are on the low side, which is odd as I am a red meat, cheese sort of person by inclination.

[LeeU 60minGraduate in reply to Setters]

It can be quite deceiving when you start looking at what you actually consume, low fat products sometimes come with a horrible little thing they don't tell you, yes it's low in fat but the sugar content is through the roof!

I use MyFitnessPal, which is tied to my Garmin account so both have a good view of both exercise and food intake so I know roughly what my macros are, how many calories I've ingested and how many I've expended.

I always aim to be as brutally honest with logging things, if there are multiple items under the same search and no direct match, I always choose the highest calorie item just to be on the safe side.

[Setters Graduate10]

Yes me too, no point cheating yourself after all 🙂

[Hated2Run Graduate10]

No idea real idea but wouldn't have thought you would need it after 10k runs - that said, as I have started an upper body work out too so I was thinking about it myself - and was looking at .... cricket flour - we tried crickets in Mexico and once in Oxford - tasted a bit like low key bovril - anyway 80% protein and environmentally good compared to other sources so thought to give it a go one day : )

[Deals1 Graduate10]

Ohhhh... some great posts on here. Love Hummus! so I'm please to read that.

I'm not really too sure. I've tried a few jel things (really sweet, and didn't really like) plus electroylytes - OK. Pal gave me a big tub of the protein stuff as he ordered the wrong flavour and didn't really like it. I've only tried it once and its sooooo thick and gooey!! Didn't really like it

let us know how you get on

[CandyCool Graduate10]

I must admit I have a protein shake every day for breakfast. But it is a vegan protein no nasty whey! Often with healthy fats eg half an avocado or a spoon of almond butter and sometimes a fist of berries. It’s had a fabulous impact on my cholesterol and blood sugars. Fills me for the whole morning. And is all I want after a run as running makes me not want to eat!! Win win x

[Hidden in reply to CandyCool]

Nasty whey?

[CandyCool Graduate10 in reply to Hidden]

Some very interesting and scary evidence regarding milk whey protein products and the impact on renal systems and long term health issues. Happy to share if you’d like. PM me your email.

[Hidden in reply to CandyCool]

PM if you want to show me.

[sTrongFuse Graduate10]

I've never taken them, so I can't comment on their effectiveness. I tend to just eat salted peanuts.

[Jonno34 Graduate10]

I tend to blitz a banana, some peanut butter, walnuts, honey ice and milk in my nutribullet.

[Buddy34 Graduate10 in reply to Jonno34]

Sounds lovely