Mostly running, is protein supplement necessary?

[WannaFly]

So I'm focused on losing weight by restricting calorie intake and a lot of running. I'm running about 10-12 miles a week now and am planning on increasing it about 10-15% a week with the ultimate goal of a sub 120 minute half marathon in December. I am doing a small amount of other strength workouts 2-3 times a week (plyometrics, pushups, etc) but no weightlifting.

I've finally found a protein powder that I think tastes amazing, and have been having it after my run but before dinner (partially to curb my appetite for an hour or two also).
http://www.amazon.com/Lifetime-Basic.../dp/B003O1TRZ6

Even though this particular one is relatively low in the # of grams of protein, is there any benefit to drinking this after a run? I know protein is important when weightlifting and building muscles but like I said I'm more focused on losing weight right now.

Thanks all for your input, let me know if I left anything out.

 

[RagingBITCH]

Your body will benefit from replenishing both carbs and protein after any workout. That being said - at 10-12 miles per week, you can obtain the proper amount of protein from normal food - a protein shake is probably overkill.

 

[AyashiKaibutsu]

From what I understand, it's pretty easy to get all the protein you need from a normal diet.

 

[Saint Nick]

From what I've read in other threads, I thought high intensity cardio could potentially diminish muscle mass.

Either way, I don't think a protein shake would hurt.

 

[Ghiedo27]

I highly recommend saving your protein shake for another time of day. Right after your workout you need to get some carbohydrates in you to replenish your glycogen levels and prevent your body from cannibalizing muscle protein for energy. Generally a 4:1 ratio of carbs to protein is recommended for endurance athletes.

I would focus on recovery right after you finish running and adjust your other meals to meet your weight goals. More complete recovery will lead to better workouts. In turn the stronger workouts will help you burn more calories in the long run.

 

[WannaFly]

Ghiedo: I'm not really doing long runs yet, they are 35-45 minutes now but I will be doing longer runs soon...what do you suggest for recovery? Would taking the protein shake in the morning instead of /along side breakfast be an OK option?

Right now I'm doing 3-4.5 miles 3-4 times a week. One run is speedwork/intervals, another for time, and the last is my "long" run which has been ~4.5 miles lately. I'm hoping to get up to about 6 miles for my long run soon.

 

[Ghiedo27]

You could buy Endurox R4 (or something similar) if you like, but there are great alternatives. PB + banana sandwich, English muffin, or a bagel are my preferences. The big thing is that it's easy to digest. You can snack on some cheeze-its or something similar if you start feeling too hungry before dinner. A 4:1 ratio is ideal, but I would just try to keep it somewhat proportional. If a food you like is 5:1, it's just not that big of a deal.

As far as when to have your protein shake, some people like having theirs about an hour before running. The thing is, that's for whey protein generally which is very easy to digest. Casein (dairy) protein can take 7 hours or so making it a poor choice pre-workout. I'm not sure how long plant protein takes to digest, so you may need to experiment a bit. Have a shake before bed. If you still have a normal, large appetite in the morning then your shake was most likely digested quickly and would be safe to try an hour or 2 before running.

Just listen to your stomach. You shouldn't feel hungry or bloated while you're running. Another option would be to have the shake for brunch if you eat a small breakfast.

 

[Net]

from what i read if you have a protein shake within 20 min after your workout it will help your recovery time.

 

[Ghiedo27]

From what i read if you have a protein shake within 20 min after your workout it will help your recovery time.

For lifting weights, I think you're right (especially if you're trying to cut).

On the other hand, if you have worked up significant glycogen depletion then your body will cannibalize muscle protein to feed the brain. You're better off getting some quick carbs in you to reduce that effect and start refilling the tank for your next workout.

 

[IHateMyJob2004]

I usually have a shake after exercise. Whey protein is quickly absorbed by the body from everything I have read.

I also have a shake for breakfast. But I do eggs instead when I have time to mix it up. Too easy to make a large shake and drink it on theway into work.

 

[MrEgo]

For lifting weights, I think you're right (especially if you're trying to cut).

On the other hand, if you have worked up significant glycogen depletion then your body will cannibalize muscle protein to feed the brain. You're better off getting some quick carbs in you to reduce that effect and start refilling the tank for your next workout.

What if you're trying to cut and you have a little bit of fat on you? Does it burn the fat before it burns the muscle?

 

[Ghiedo27]

Some fat is burned, but it's a slow process to turn fat into energy. You're going to lose a disproportionally large amount of muscle protein if you starve yourself after a workout and very little fat.

IMO, you're much better off maintaining a moderate caloric deficit while doing your best to keep your body out of any shocked state that would encourage muscle breakdown, conservation mode, or poor brain function.