Whey protein for runners

I run 30km a week and decided to buy whey protein to see if it makes a difference to my performance. I started drinking two scoops a day which equates to an extra 46g of protein a day. I noticed my shoulders have started to broaden and my appetite for snacks is decreasing. It's only been a week.

Do any other runners drink it?

athlone573

Many runners would drink protein milk (which has whey protein) as a recovery drink. It can be difficult to digest (stomach cramps and wind).

I'm not sure how much extra protein runners really need, if you're eating animal protein (chicken, eggs, tuna etc) once or twice a day it's already a fair amount.

A week isn't very long to see effects?

I've stuck to my calories and I feel like I'm gaining weight already.

Esse85

Your shoulders don't broaden after a week of taking whey protein.

Lots of runners would use it particularly after their runs to aid recovery.

Patsy167

Whey protein isn't the magic silver bullet that the Protein companies would lead you to believe. It's just a convenient way of boosting your daily protein intake. Many people see benefits from using it as their overall protein intake was too low beforehand but it's no different to getting your protein from any other high protein food.

Sunny Dayz

Protein should make you feel fuller for longer, hence the reduced appetite for snacks. It does not however broaden your shoulders in a week!

positron

A lot of them comes very sweetened, and when blended with milk and a frozen banana, they make kick-ass milk shakes.. that's one "benefit" :)

If you're looking to enhance performance I'd suggest taking a creatine monohydrate supplement.

GoogleBot

https://www.boards.ie/discussion/2058233006/whey-protein-for-runners

You don't need any protein shake garbage.

All you need is a healthy diet and good balance of electrolytes like potassium, sodium, chloride, magnesium, etc.And being on the ketogenic diet will help to deliver more oxygen to the cells as result better overall performance.

Alf Veedersane

https://www.boards.ie/discussion/comment/118636584#Comment_118636584

The research on ketogenic diet and endurance exercise is fairly inconclusive so I wouldn't be using that flimsy rationale for going keto.

He's just looking to add a little more protein.

Macy0161

Overall protein intake is what matters - there's a gram per kg equation for endurance athletes, which I can't remember (I think it's 1.7g per kg of bodyweight).

As a cyclist, I supplement but tend to add it to my porridge/ overnight oats, and mix with yogurt. Rarely I'd have just a shake tbh, as all the stuff about timing has limited support, especially if you're not doing two sessions a day.

GoogleBot

https://www.boards.ie/discussion/comment/118643824#Comment_118643824

I thought he got lost in finding solution to endurance improvement and as usual failed into protein shake trap hole.

https://www.boards.ie/discussion/comment/118649756#Comment_118649756

So you recommended another trap hole?

GoogleBot

https://www.boards.ie/discussion/comment/118649945#Comment_118649945

Grow up.

https://www.boards.ie/discussion/comment/118650908#Comment_118650908

Maybe you should follow your own advice there.

Chubakazubaka

To be honest, I don't take anything like BCCA except vitamins. Maybe I'm making a mistake. 

GoogleBot

https://www.boards.ie/discussion/comment/118649945#Comment_118649945

I recommend healthy diet. That's all you need for a good life cycle.

Alf Veedersane

https://www.boards.ie/discussion/comment/118655876#Comment_118655876

Then why recommend keto?

GoogleBot

https://www.boards.ie/discussion/comment/118656420#Comment_118656420

Since carbs are none essential, why not?

bladespin

“Do any other runners drink it” equates to suggesting a keto diet???

Alf Veedersane

https://www.boards.ie/discussion/comment/118656994#Comment_118656994

Cutting out an entire macronutrient from your diet is unnecessary and over the top. Considering when all the OP asked about was getting extra protein.

And given you don't know what level of exercise they do, you don't know to what degree carbs are 'non-essential'

Hi

thanks for the responses. I think I will give it a miss for now. it causes me too much gas. in fact, i feel like the sweeteners in the protein powder are making me hungrier.