Most runners know that protein plays an important role when it comes to optimal performance and recovery. Over the years, we’ve seen nutritional trends that boost key nutrients, such as the addition of food manufacturers to cookies and ice cream.
Experts recommend that athletes may benefit from consuming more protein than non-runner athletes. According to the Academy of Nutrition and Dietetics, the recommended protein intake for runners is 0.5-0.9 grams per pound of body weight. For a £ 150 person, that’s about 75 to 135 grams per day.
Runners who follow a variety of diets, even vegetarians, are likely to consume enough protein from all foods, says Jenna Braddock, a registered dietitian at CSSD. Have To get a protein powder product, even if marketing tells us something else, “says Bradock. Runners World..
That said, there are certain situations in which runners increase their protein needs and benefit from supplementing with powder, often temporary. Bradock points out that peak training runners, busy schedulers, breastfeeding runners, vegan or plant-based runners may need more protein and calories. .. According to Bradock, some studies recommend that older runners increase their protein intake to promote post-workout muscle synthesis.
She says it can be difficult to increase intake with diet alone, making protein powder a wise choice. “In such cases, you can see the powder as something you can supplement and remove some of the load of preparing that meal,” she says.
The best protein powder
Expert: Jenna Braddock is a sports nutritionist and High Protein Vegan Cookbook for Athletes.. She has focused on her sports nutrition for her 15 years after seeing her role played by her nutrition in her own athletic performance. “We understand the power of nutrition and how it can help people feel better and improve their performance,” she says. “Now, fueling training rather than fasting improves performance, improves recovery, and benefits the body.” Early in Bradock’s career, she was an endurance athlete. I worked with her, but today she is helping a teenage athlete coach.
Purpose of protein powder
Perhaps the biggest advantage of protein powders is that they are a convenient source of important nutrition. “They can play a useful role for anyone looking for an easy way to get the right amount of protein,” says Bradock.
A 1-2 scoop of powder may yield 30 grams of protein. This may be easier to consume than foods of a certain size, such as chicken, Braddock says. (3 ounces of chicken contains about 26 grams of protein.) The powder can be easily mixed with almost anything with just oatmeal, smoothies, baked goods, or water.
Things to consider with protein powder
It’s easy to get caught up in marketing labels that promote claims such as “weight loss,” “improved performance,” “vegan,” “organic,” and “superfood blends,” and you may not know which powder is best for you and your needs. I have. ..
Scoop and serving size
It is important to pay attention to the scoop when reading the nutrition label to determine if a particular protein powder is suitable for you. When Serving size, says Bradock. Not all scoops are the same size. Some powders that use the same type of protein require two scoops instead of one for a substantial serving protein. For example, you may need 2 scoops of plant-based powder for every 12 grams of protein. “That’s nothing wrong,” says Bradock. “But in my opinion, it takes a lot of scoops to get 24 grams of protein.” Other brands may offer a whopping 40 to 50 grams of protein in one or two scoops.
Protein type
There are a variety of protein sources, and on a daily basis, more proteins are on the market.
▶▶ whey: This is a protein powder OG. This is a proven source that provides a complete protein profile. That is, it contains all nine essential amino acids. It is dairy-based and can be a major problem for those suffering from lactose intolerance and those who follow a plant-based diet. It can be argued that whey powder is the most palatable, mainly because the manufacturer has developed taste and consistency for decades.
▶▶ pea: This fairly recent entrant to the protein powder market can hit or miss when it comes to taste as it is so new. The two scoops contain about 27 grams of protein. It’s vegan-friendly and popular with people who avoid dairy products.
▶▶ soy: Like whey, soy protein powder is a proven option. It is a plant-based protein that provides all nine essential amino acids. Soy has been in trouble for years as it can have a negative impact on health, but research doesn’t support it, Bradock says. But with all the nutrients, it’s best to change your source of nutrition, including protein.
▶▶ Protein Blend: The powder is also available as a blend from certain ancient grains such as quinoa and amaranth, offering even more options for plant-based runners.
Ingredients and certification
Working with a sports dietitian can help you determine if you can benefit from adding a protein powder supplement to your diet, and if so, what the powder should contain. Some powders contain vitamins, minerals and probiotics. According to Bradock, certain people may only need protein, so you can forget about the more expensive powders that contain nutrient boosts, including superfoods. “But breastfeeding runners may need more nutrition, not just protein, and need to look for additional carbs, fats, and fiber,” she says.
You may see protein powders that claim to contain “superfoods” such as broccoli sprout and acai. These are add-ons that aren’t always needed and can raise the price of already expensive powders, Bradock said. In addition, the amount of these superfoods is so small that they may have little benefit, Bradock said.
When reading the ingredient list, the lowest amount is at the bottom. This means that they are rarely included in the product. “If the brand sells superfoods, but it’s at the end of the list, it may not be a significant amount,” she says.
Supplements like protein powder are also not regulated by the US Food and Drug Administration. That is, brands can make untrue claims or promote ingredients that don’t really exist. Braddock advises people to look for powders certified by third party companies such as USP, NSF, Informed Choice and Informed Sport.
“Just because something is certified does not mean that it is certified. effective“These certifications scrutinize the ingredients, and in the case of sports certifications, make sure the product does not contain any prohibited substances.”
Testing and recommended methods
As a former food nutrition editor Runners World And an avid runner I know everything about how nutrition can be trained or broken.And like RW Test Editor, I’m constantly trying out new nutritional products that help my performance and recovery (and taste great). When choosing protein powders, I looked only for certified products and evaluated the taste and how well the powder melted, and of course, the amount of protein per scoop and serving. I also thought about the source of protein. I like whey products, but not everyone wants dairy-based supplements. To conclude my knowledge of protein powders, I talked to registered nutritionist Jenna Braddock about her favorite brands across protein types.
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