I’m an early bird – so most likely you’ll find me running outside in the mornings. After my runs or workout sessions at the gym, I start my day with a filling post-run protein shake which is the perfect option for runners to get their proteins, fats, and amino acids in.
In this article, I will not only share my favorite post-run shake recipe but also talk a little bit more about the importance of protein for runners and how it is crucial for your recovery.
Why you should have a post-workout shake after running
As you know, protein is crucial for repairing and rebuilding your muscles after exercise (running). This is why many people use protein shakes after their workouts to aid this process. You can either have your protein shake before running or drink a protein shake after your workout. Homemade protein shakes are always the better bet because you know exactly what goes into your protein shake. So rather make it home and make your own post-workout shake after running instead of buying one at the deli or juice bar.
How much protein do I need after a run?
Based on a study by the International Society of Sports Nutrition, you should aim for between 0.14 to 0.23 grams of protein for every pound of your body weight for your protein shake before or after your run. Let’s say you weigh 130 pounds, you would need 10 grams of protein for your protein shake after running (or before).
Do professional athletes drink protein shakes?
Yes, most professional athletes utilize protein shakes for recovery and an easy source of protein throughout the day. Consuming sufficient protein is helping the pro athletes (but also you) in repairing your muscles after your long, really hard runs. I’ve been supplementing with a protein shake for years now and advise this as the healthiest and easiest option.
Post-run protein shake recipe
Post-run protein shake recipe: Ingredients
If you’re looking for a yummy post-run shake recipe I’m happy to share my favorite recipe with you. I honestly have been drinking this specific protein shake for years now. I’m also adding links to the supplements for runners that I’ve been incorporating to this recipe.
2 Scoops Glutamine: L-Glutamine supplementation can minimize the breakdown of muscle and improve protein metabolism. Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells. During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina, and recovery. Buy on Amazon.
It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize the breakdown of muscle and improve protein metabolism.
1 scoop of Protein Whey: Whey protein is the protein fraction of whey, which is a liquid that separates from milk during cheese production. It is a complete, high-quality protein, containing all of the essential amino acids. In addition, it is very digestible, absorbed from the gut quickly compared to other types of protein.
These qualities make it one of the best dietary sources of protein available and should be on every runner’s nutrition list. By the way, protein whey comes in many different flavors so you can always switch things up a bit when it comes to your very own post-run protein shake recipe. Buy on Amazon.
1 tbsp of peanut butter: I use peanut butter as a good source of fat in the morning and to make the shake more filling. Beyond the caloric load it brings, peanut butter’s saturated-fat content is a concern for some people. Saturated fat has once deemed the demon of heart disease and was portrayed as evil by the fat-loss community. For decades, this caused a huge hit to peanut butter’s social following, particularly the whole-fat variety.
But that doesn’t mean the fear was justified. And as is often the case, the low-fat “improvement” is worse than the original. The truth is that saturated fat is not the root of all evil. In fact, it’s actually beneficial to the production of crucial hormones and vitamins such as testosterone and vitamin D.1,2
1 cup of Almond Milk: Almond milk is good for those who can’t drink cow milk and who are looking for weight maintenance or muscle gain. Also, many people prefer almond milk’s sweet taste to that of cow’s milk. It also offers a healthy dose of calcium. On the downside, almond milk, despite containing 60 calories per cup, doesn’t have an ideal macronutrient profile for someone looking to lose weight.
It’s not a great protein source and is high in sugars, eliminating it as a go-to choice for low-carb dieters. If you’re looking for weight loss I highly recommend just adding water to the shake.