Kvyat wrote:
B12 is all you need. Everything else should be acquired from a good diet. Avoid whey protein, its full of unnatural chemicals and really isn't good for you, despite what the fancy advertising tells you. It could also lead to unnecessary weight gain, which as a runner you should try to avoid.
Your biological weight...If your training everyday, getting in your meals, and enough sleep, hormonal/metabolic balance(not starving not high this low that)
There is a point where the monster workouts do tear you down but it can be of benefit with a protein supplement. The protein is a growth and repair or anabolic state by repairing your muscles as long as your not having this with a side of cottage cheese and steak. You finish the workout and maybe on the abs, stretch, cooldown you get your shake in but then between that and the next major meal could be 2-3 hours so this is where "gains" are made not in added lbs. but muscle repair. I never really understood the person who speaks in absolutes claiming you have to Carb, or Fat, Lean, No Oil. None of these have to nor should they be exclusive.