Protein Powder For Runners

Protein powder is a staple supplement for bodybuilders and strength-training athletes, but it also offers benefits for runners. While prioritizing carbohydrates is usually recommended for runners and other endurance athletes, increasing your protein intake with protein powder may aid in your recovery and enhance your athletic performance. While protein powder can be beneficial, you should consult a doctor prior to using any nutritional supplements.

Nutritional Profile

Protein powder is a lean source of protein, as it contains limited fat and carbohydrates. A 30 g serving of protein powder contains 110 calories, with 1 g of fat, 2 g of carbohydrates and 24 g of protein. This amount of protein is less than half of the amount recommended for daily intake by the National Institutes of Health.

Enhanced Recovery

Running involves repetitive stress on your leg muscles, and this can cause muscle breakdown similar to that of a weight training session. Thus, proper recovery is necessary for optimal performance. Research published in the June 2010 issue of "Nutrition & Metabolism" indicates that protein powder can enhance exercise recovery more than other types of protein.

Improved Fat Loss

Reducing the amount of weight and fat you're carrying when you run can improve your athletic performance. If you want to reduce your body weight and fat mass, protein powder can be a beneficial supplement. A study published in the October 2004 issue of "Journal of the American College of Nutrition" found that increased protein intake can enhance weight and fat loss.

Improved Endurance

Although carbohydrates are your body's primary source of energy, some research suggests that protein can help enhance your endurance performance. Protein helps build muscular strength, which can help you exercise longer. A study published in the October 2010 issue of "Journal of the Strength and Conditioning Research" found that a low-carbohydrate, protein rich supplement could promote increased endurance.

Increased Growth Hormone Level

According to research published in the July 2008 issue of "European Journal of Endocrinology," consuming protein powder can increase your levels of growth hormone. Growth hormone helps increase muscle mass and strength, so it can improve your running performance.