when should runners drink protein shakes?
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If you are having a shake, try to consume it within 30 minutes of finishing your run. During this 'magic window', the body takes up the nutrients at a quicker rate to kick-start your postrun repair and recovery.
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When to take a pre-workout protein shake Take a light protein shake — with a serving of protein of around 20 grams — at least 30 minutes before a workout to make sure that you're fully prepared to workout.
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The Bottom Line Protein plays an important role in repairing and rebuilding your muscles after exercise, and many people use protein shakes after their workouts to aid this process. However, research suggests it doesn't matter whether you drink a protein shake before or after your workout.
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Research now suggests that this anabolic window of opportunity is much longer than 30 minutes and may not be limited to after exercise ( 11 ). In fact, it may not matter if you drink a protein shake before or after your workout in terms of optimizing muscle repair and growth.
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Taking 1 shake per day should be a good way to start. It is best to take it either before or instead of a meal, with 1 or 2 scoops of protein powder in the shake.
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Drinking a shake of whey protein mixed with cold water or milk within 30 minutes of finishing your training session will initiate recovery by flooding your bloodstream with amino acids, which are quickly shuttled into your muscle cells to become new muscle tissue. Protein powder can also be taken at other times.
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On race morning, be sure to eat the breakfast you've practiced in training. Aim to eat about 2 hours prior to the race. Keep it simple—a bowl of oatmeal with dried fruit, a sports bar, bagel with peanut butter. Eat something high energy and easily digestible.
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Drinking water is critical to your performance and can prevent headaches, muscle cramping, and fatigue that occur when your muscles dry out. For morning runs, experts recommend you drink 6 oz. to 8 oz. of water when you wake up.
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Try drinking 500ml (half a litre) of water or electrolyte drink about two hours before your run, and then a further 100-200ml just before you set off. This is a good habit to get into and will keep your cells hydrated, yet give you time to empty your bladder before you set off.
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Protein shakes are not meant to replace a meal. Their role is to supplement your diet and make it easier to meet your daily protein requirements when you're active. Ideally, these beverages should be consumed before and/or after exercise. Whey protein shakes are best for fuel lean muscle tissue growth.
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Premier Protein shakes, for example, have 30 grams of protein, 160 calories and only 1 gram of sugar, so they are perfect for breakfast on the go. A protein shake for breakfast can build muscle, while also creating energy. This is the best time of day to have your shake: first thing in the morning.
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['Hydrate as soon after your run as possible with Gatorade or electrolyte drink.', 'Stretch major muscle groups and anything that is sore or tight. ... ', 'Eat a small meal that contains a 4 to 1 ratio of carbohydrates to protein.', 'Take an ice bath.', 'Eat a decent sized, healthy meal.']
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Protein shake mixed with water is easier to digest. It also helps the body extract vital nutrients needed to recover faster post-workout and repair sore muscles.
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As long as you don't have lactose intolerance, most people shouldn't have a problem with dairy products as long as they are not consumed 90 minutes to two hours before a run. However, some people discover it's best to avoid them completely within 12 hours of running.
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It can be taken per serving in a protein creatine shake. This shake should be taken 30 minutes after finishing your workout – as at this time, this will help to maximise the benefits of taking these supplements. Or, you may wish to take creatine before your workout and then supplement protein after your workout.
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The most effective times for drinking your protein shake is first thing in the morning after you wake up, and then again immediately following your workout.
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The most effective time to use a protein shake is after a workout when your muscles are rebuilding. However, your total protein intake for the day is also important.