When it comes to optimal performance and Recoverymost runners know that protein plays a crucial role. Over the years, we have seen nutritional trends driving macronutrientincluding moves by food manufacturers to add it to things like cookies and ice cream.
Experts recommend that athletes may benefit from consuming more protein than their non-running counterparts. the recommended Protein intake for runners. is 0.5 to 0.9 grams per pound of body weight, according to the Academy of Nutrition and Dietetics. For a 150-pound person, that’s about 75 to 135 grams per day.
Runners following a varied diet—even vegetarians—probably get enough protein from whole foods, says registered dietitian Jenna BraddockCSSD “You don’t to have have protein powder products even though the marketing tells us otherwise,” says Braddock runner world.
That said, there are certain situations, often temporary, during which runners have increased protein needs and would benefit from supplementation with a powder. Braddock points out that runners in peak training, people juggling hectic schedules, lactation joggers, and vegan or plant-based runners might need more protein and calories. There’s also research recommending that older runners increase their protein intake to promote muscle synthesis after a workout, says Braddock.
Increasing that intake through diet alone can become challenging, she says, so a protein powder is a smart choice. “In those cases, you can look at powders as something you can supplement with and take a little bit out of that meal prep,” she says.
The best protein powders
The expert: Jenna Braddock is a sports dietitian and author of The High-Protein Vegan Cookbook for Athletes. He has focused on sports nutrition for 15 years, having seen the role nutrition played in his own athletic performance. “I see the power of nutrition and how it helps people feel better and perform better,” she says, noting that once she started making intentional food choices as a teenage volleyball player, her stamina and performance improved. “Now when I fuel my workouts instead of fasting, I perform better, recover better and feel the benefits to my body.” Early in her career, Braddock worked with endurance athletes, but today she helps mentor teen athletes.
The purpose of protein powders
Perhaps the biggest benefit of protein powders is that they are a convenient source of important nutrition. “They can play a useful role for anyone looking for an easy way to get a healthy dose of protein,” Braddock says.
One to two tablespoons of powder can provide 30 grams of protein, which can be easier to consume than certain serving sizes of foods, such as chicken, says Braddock. (A three-ounce serving of chicken contains about 26 grams of protein.) The powders can be easily mixed with almost anything, including oatmeal, smoothiesbaked goods, or simply with Water.
What to consider in a protein powder
It can be easy to get caught up in marketing labels promoting claims like “weight loss”, “performance enhanced”, “vegan”, “organic”, “superfood blend” and not knowing which powder might be best for you and your loved ones. needs. .
Scoop and Serving Sizes
When reading Nutrition Facts labels to determine if a certain protein powder is right for you, it’s important to keep the scoop in mind. Y serving sizes, says Braddock. Not all scoops are the same size, and some powders, even those that use the same type of protein, require two scoops instead of one for a substantial serving of protein. For example, you may need two tablespoons of some plant-based powders for only 12 grams of protein. “There’s nothing wrong with that,” says Braddock. “But in my opinion, that’s a lot of scoops to get to 24 grams of protein.” Other brands can offer a whopping 40 to 50 grams of protein in a scoop or two.
type of protein
There are a variety of protein sources, with more on the market seemingly every day.
▶ Serum: This is the OG of protein powders. It is a tried and true source that offers a complete protein profile, meaning it contains all nine essential amino acids. It is dairy-based, which can be a deal breaker for people struggling with dairy intolerances or following a plant-based diet. It could be argued that whey powders are the most palatable, largely because manufacturers have been developing the flavor and consistency for decades.
▶ PeaNote: This fairly recent entrant to the protein powder market can be hit or miss when it comes to flavor because it’s so new. Two tablespoons contain about 27 grams of protein. It is suitable for vegans, which increases its popularity among those who avoid dairy.
▶ Soy: Like whey, soy protein powders are a proven option. It is a plant-based protein that provides all nine essential amino acids. Soy has come under fire over the years for potentially causing adverse health effects, but research doesn’t support thatBraddock says. But with all things nutrition, it’s best to switch nutrient sources, including protein.
▶ Protein blends: The powders are now also available as blends of certain ancient grains, including quinoa and amaranth, giving plant-based runners even more options.
Ingredients and Certifications
Working with a sports dietitian is a helpful way to determine if you could benefit from adding a protein powder supplement to your diet and, if so, what the powder should contain. Some powders contain vitamins, minerals, and probiotics. Some people, Braddock says, might just need protein, so they can forgo more expensive powders that contain nutrient boosters, including superfoods. “But a lactating runner may need more nutrition than just protein and should look for additional carbohydrates, fats and fiber,” she says.
You may see protein powders that are also advertised as containing “superfoods,” such as broccoli sprouts or acai. These are add-ons that aren’t always necessary, Braddock says, and can add to the price of already expensive powders. Plus, the amounts of these superfoods are so small that there may not be much benefit at all, says Braddock.
When reading an ingredient list, the lowest amounts are at the bottom, meaning there isn’t much in the product. “If the brand markets a superfood, but it’s at the bottom of the list, it’s probably not a significant amount,” he says.
Supplements, like protein powders, are also not regulated by the US Food and Drug Administration, which means brands can make claims that aren’t true or promote ingredients that don’t really exist. Braddock advises people to look for powders that are certified by third party companies, including USP, NSF, informed choiceY informed sport.
“The fact that something is certified does not mean that it is effective”, he says, noting that these certifications examine the ingredients and, in the case of sports certifications, confirm that the products do not contain performance-banned substances.
How we test and recommend
As a former food and nutrition editor of runner world and avid runner. I know all about how nutrition can make or break a workout. and how he RW test editors, I’m always testing new nutrition products that will help my performance and recovery (and taste great too). When choosing protein powders, I only looked for certified products, evaluated the taste and how well the powder dissolved, and of course the amount of protein per scoop and per serving. I also considered the protein source; Although I prefer whey products, not everyone wants a dairy-based supplement. To round out my protein powder knowledge, I spoke with registered dietitian Jenna Braddock about her favorite brands of all types of protein.
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