Good Morning Runners! Let me share my morning routine with you. 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 protein shake which is the perfect option for runners to get their proteins, fats and amino acids in.
Post workout shake for runners: How to do it
Post workout shake for runners: Ingredients
2 Scoops Glutamine
- L-Glutamine supplementation can minimize 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. 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 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 runners nutrition list.
2 tbsp of peanut butter
- I use peanut butter as a good source of fat in the morning and to make the shake more filling. 2 tbsp is a lot actually 1 would be fine if you’re not interested in gaining weight like I am. Beyond the caloric load it brings, peanut butter’s saturated-fat content is a concern for some people. Saturated fat was 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. I’m using unsweetened almond milk and only because I’m trying to gain weight. If you’re looking for weight loss I highly recommend just adding water to the shake.
- Fill the rest with water
Please note that this is a morning version of protein shake for runner and is not the best option to consume it at night. At night I’m having a protein shake only with 1 scoop of whey, 2 scoops glutamine and water to save calories.