11 replies to this topic

[woodzee]

I was surprised I couldn't find a thread on this already so please delete/merge whatever if I've overlooked it, thanks!

When I started strength training (to compliment my running) people were telling me to eat more to put on size. They didn't realise I just wanted to have betetr core strength, acceleration etc to help my running, and that i didn't want to get bigger.

They also would tell me not to run so much, 20 mins only, or max 30 mins, or only short intense intervals, or my body would start eating what muscle I had as an energy source, which made sense (doesn't mean it's right though!) because a lot of distance runners don't have a hell of a lot of muscle on those frames of theirs.

So Im wondering if runners are big on protein supplements, most likely powders/shakes, post run to help with building muscle and assisting with recovery? Do runners eat lots of protein through more natural sources and so just don't need to supplement their protein?

I gave up running for a few months and have put on a bit of muscle, and now Im getting back into running I'd like to keep what muscle I have...is protein the answer?

[undercover brother]

i eat calories.
i burn calories.
i run.
simple.

[SurfStrider]

Your buddies are bit of the mark I think - Your body does not prefer your muscles as a fuel source (last on the list of things it will access really).  It will use protein, but the stuff you put in your mouth over the stuff attached to your body as muscle.  You may access the glycogen stored in your muscles, but again this isn't your muscles and won't affect your bulk and when you eat your carbs and protein after your run, you will replace these stores again.

Runners generally are lean because they don't do weights like you are, as they prioritise their running over strength.  If you keep doing your same strength work and add running to it, and get enough calories in (you need a mix of proteins in there and if you don't think you can get enough from natural sources, then sure use a powder), then i doubt you should lose muscle mass.  If you stop doing your weights then regardless of whether you run or not, you will slowly lose bulk.

Look at any Rugby (either code) or AFL players - they are all running far more than 30mins and still are big guys.

In simple terms. look to UCB'd post

[adr1an]

I use protein powders, but mostly because I am lazy and don't always feel like eating chicken after a run.

[Ultramouse]

I would love to run and look like David Goggins; he must use a protein powder or two, but basically I am too lazy. Sometimes I have some pea protein soup for lunch at work because it is easy. My dumbells spend most of their time under the bed. At my age, however, I'm more interested in just running. The finely chiselled body will remain just a figment of my imagined past.

My doc, who does triathlons, reckons I'm in great shape so I'll follow the training regime of UCB. Can't fault the advice of a medical chap who runs.

[Emrun]

I strength train 4 days a week as well as running 6 days a week.  I have a protein drink once a day, I take WPI with skim milk and treat it as a meal.  I eat 6 small meals throughout the day so the 1000 or so KJs from a protein drink, followed by a piece of fruit is all I need for one of my meals.

As an aside I think too many runners ignore weight training in favour of just running, however I feel it is important to be well rounded, you can lift weights without being a monster.  The older I get the more important I think it is to hold on to lean muscle mass, I feel like it helps buffer against injury and it makes me a stronger runner.

[mic69]

on long runs i usually make a banana or mango smoothie with a couple of scoops of protein powder wpi and a tablespoon of chia seed mainly to help recovery plus tastes great

[russell2pi]

I just do my gym sessions at lunchtimes on weekdays and scoff down a tin of tuna afterwards as lunch. Real food, high protein. Why use expensive powders to provide what real food can?

I still have a couple of kilos of excess fat - I figure my body is more likely to eat that than to eat muscle tissue. Either way I agree with Emrun-if musculature is an opposing goal to running performance, so be it - I will take a bit of both.

[russell2pi]

P.S. on this

woodzee, on 20 September 2011 - 04:45 PM, said:

When I started strength training (to compliment my running) people were telling me to eat more to put on size. ...
They also would tell me not to run so much, 20 mins only,

Most of the people I see in weights part of the gym are fat. Some of them have huge muscles,  or so their weight choices would seem to indicate, but they have equally huge amounts of fat. To glance at they just look fat and their endurance probably sucks. It makes you wonder why they bother with all that hard work.  I think a lot of people get sucked into the bodybuilding methods of bulking and cutting, but never find the discipline to actually do any cutting. Better just to stay moderately cut the whole time.

[toolittletoolate]

I used to be a gym junkie and started running just over a year ago.  I now run 4 times a week and still do some strength work in the gym 2 days a week.  I use a protein supplement straight after my gym sessions and then one drink per day in the afternoon.  It is mainly for convenience rather than any magic recovery properties, it is just easier and quicker when I am busy at work than eating something. Although I have lost over 10kgs since starting running I have managed to maintain most of my muscle (clothes still fit just as snug in most places) and have mainly lost fat around the midriff and on the legs. The body will only maintain or build muscle based on the amount of stress placed on it on a regular basis, if you are predominantly running with just a couple of gym sessions to help with strength and balance then it is very unlikely that you will be placing enough strain on the body to develop large muscles, and would not need to eat any more  as a result.

[vat]

I generally try to find a source of protein after a run, have a tub of the Endura Optima at home, so I'll have a scoop or two of that mixed in with some soy milk straight after I get in so I know if I get distracted at least there's something in the system.

[eggs]

I tried a protein shake after my run this morning, for the first time.

It seems to have helped, my calves usually ache but today they feel fine. I've grabbed another to try on the weekend just to see if it has really helped or if it was just coincidence.