Have you ever found yourself overwhelmed by the array of protein powder options lining the shelves? From whey to soy, casein to cricket, the choices seem endless. But which protein is truly the best for runners? Here’s what you need to know.
Why powder, at all?
We all know we need protein to power us through workouts and recovery, and athletes, in particular, require more than the average population. Depending on your running mileage and general activity level, you may need more, but some sports nutritionists say that in general, for athletes, a snack should have at least 15 grams of protein, and a meal should include at least 30 grams. If you’re struggling to consume enough protein in your daily diet, protein powder can be a great option—but which one?
The protein spectrum
In the world of protein powders, there’s a debate as old as time: animal vs. plant-based sources? Bodybuilders swear by whey, while plant-based athletes lean towards pea and soy. The question remains—should we rely on shakes or stick to whole foods like chicken and eggs? Does it make a difference when it comes to runners’ needs?
Cutting-edge research: what science says
A recent study published in the science journal Oxford Academic consisted of a systematic review and meta analysis of 43 randomized controlled trials that examined the effects of different protein sources on muscle mass, strength and performance. The study, which analyzed data from more than 1,500 participants, found that animal protein had a slight edge over plant protein for muscle mass, but there was no major difference in strength or physical performance between the two. Interestingly, soy protein performed just as well as milk protein, while other plant proteins like rice and oat fell short.
Animal vs. plant proteins
The study found that animal proteins had a slight advantage over plant proteins when it came to muscle mass, particularly in younger adults. However, soy protein proved to be a strong plant-based alternative, performing just as well as milk protein. Interestingly, despite differences in muscle growth, the type of protein consumed had little impact on overall physical performance. Instead, factors such as training methods, endurance and neuromuscular co-ordination played a much larger role in determining athletic ability.
Soy: a plant-based powerhouse
Among plant proteins, soy emerges as a frontrunner, matching the muscle-building prowess of animal-derived options such as milk protein. This revelation is a game-changer for vegetarians and vegans looking to optimize their protein intake.
What’s right for you?
The best protein for runners ultimately depends on your individual goals, dietary preferences and taste preference. Whether you prefer a hearty steak, a scoop of whey or a plant-based alternative, the protein choice that will help you achieve peak performance is one that fuels your passion for running and ensures adequate protein intake that aligns with your training regime.
