To be clear it doesn't help performance of the current run but it does help performance of the next run by improving adaptation to the current run.
I'm not sure how you thought it might help the current performance, op? By what mechanism did you think it would help??
Pro teen wrote:
http://athleticsillustrated.com/editorial/well-timed-and-healthy-protein-consumption-improves-adaptation-to-exercise-but-not-performance/
I did when I was a kid. I would hear stories about athletes making sure they had steak the night before a competition in lots of sports.
Of course. I don’t run well on steak and fish. I run well on bagels and candy.
What about recovery? Does it help this?
What is the best source of protein for recovery or next performance?
Abe Froman wrote:
What about recovery? Does it help this?
What is the best source of protein for recovery or next performance?
Yes protein repairs muscle to aide in recovery.
I've always done chicken/fish prior to race and steak after.
I still hear people talk about making sure that they get tons of protein - and they are not really sure how they are benefitting, they just believe that the consumption is important.
20 grams isn't much.
And that is all one needs (give or take) directly after hard sessions, to enhance synthesis, for the benefit of recovery.
I have also heard people talk about CHO for better performance WITH protein, which is wrong too. Recovery of adding CHO to protein (not addressed in article) may help (but I don't know that, but it is a very commonly held belief).
That's it, I'm never eating anything with protein again. Unless it INSTANTLY improves me to the maximum possible, I want no part of it.
I'm not doctor but I think there are many things related to protein consumption post exercise that help heal the muscles. This can be achieved easier with larger than 20 grams of protein after a hard run or workout, especially with red meat, eggs, fatty fish or supplements and even leafy vegetables. Having only protein won't do the trick.
what is the best kind of water to drink? For health reasons, not athletic performance.
Abe Froman wrote:
what is the best kind of water to drink? For health reasons, not athletic performance.
Spring water.
SayWhat2 wrote:
Abe Froman wrote:
what is the best kind of water to drink? For health reasons, not athletic performance.
Spring water.
I would go with Sewage, since it probably has more protein.
JJ1,
You admit to not being a doctor, but the conclusions or findings are arrived at after scientific studies by doctors.
I think I will go with the doctors. Twenty grams (read the article, it's not that long) is enough.
Has anyone experimented with not only taking general meat/egg/animal food sources but tried collagen supplementation due to evidence that it is highly beneficial for connective tissues and such? I have been doing this as I have had chronic Achilles issues and saw a study demonstrating collagen helped with Achilles pain. I would figure it could benefit anyone training as hard as many do on these forums and could be important as part of a strategy to mitigate overuse injuries that are so common in this sport.
My n=1 experiment with taking about 10 grams of grass fed marine or cow collagen has been positive. My Achilles seems to be holding up better (coupled with eccentric calf raises and foam rolling of the calf trigger points) but I have also experienced not feeling so fatigued on my runs. I'm new back to running and only running once every 2-4 days now depending on my Achilles/calf situation (since May) and I have commonly felt incredibly heavy legs even 2 days after a easy/moderate run. Just the last few weeks of running every other day coupled with the collagen supplementation I have felt a lot more pop in my legs.
Our part of the world is WAY too obsessed with protein. Elite East African runners literally refuel with soda after workouts and probably only consume 50-60g of protein per day max. Protein is important, but more is definitely not better.
anotherperspective wrote:
Our part of the world is WAY too obsessed with protein. Elite East African runners literally refuel with soda after workouts and probably only consume 50-60g of protein per day max. Protein is important, but more is definitely not better.
and EPO, IGF and prob all asthmatic now too.
I was taking protein daily for my last marathon cycle and couldn’t lose weight. I didn’t feel particularly better or worse. I used Muscle milk after most long runs 10+ or workouts. I couldn’t lose a gram of body weight. I don’t think I felt any better with or without it.
I eventually Dropped the extra protein from my diet.... and immediately dropped the last 2 kilo in 1 month.
I do now sprinkle some in my oatmeal on the mornings of long runs.
40isthenew30 wrote:
I was taking protein daily for my last marathon cycle and couldn’t lose weight. I didn’t feel particularly better or worse. I used Muscle milk after most long runs 10+ or workouts. I couldn’t lose a gram of body weight. I don’t think I felt any better with or without it.
I eventually Dropped the extra protein from my diet.... and immediately dropped the last 2 kilo in 1 month.
I do now sprinkle some in my oatmeal on the mornings of long runs.
Some detail on what you sprinkled? I'm actually on the lookout for some extra easy use protein, and find GNC etc., to be a somewhat useless place to visit.
Of course! This is obviously wrote:
Of course. I don’t run well on steak and fish. I run well on bagels and candy.
HAHAHA this is the greatest thing I've read.
Anyways, I personally have seen a HUGE difference after adding Protein to my post-workout routine.
The day after hard workouts, my knees and muscles would feel it, and my run quality would suffer.
Now that I take protein after those workouts, I find that I recover a TON quicker. I don't get as sore, and I seem to be avoiding injuries, which for me, was constantly hindering my training.
Americans eat too much protein.