Shakes for Runners, Joggers

Finding sufficient time to accommodate a running workout can be quite difficult for individuals with busy schedules, and making healthy meals can seem almost impossible. Meal replacements like bars and snacks can be a good way to include a meal that is healthy into a busy day or to take in some calories before running. The best shakes for joggers and runners provide the runner with nutrition without the calories being overloaded. These shakes for runners help runners to recover after performing a long run. There are many good recovery shakes for running available in the market.

A good shake would consist of approximately 45 grams of carbohydrates and 20 grams of milk protein isolate; essential amino acids required to rebuild muscle after performing a workout should also be present in the shake. Also, opt for a shake that tasty, smooth and light so that it doesn’t give you a heavy feeling in the stomach. One of the most important benefits of protein shakes for runners is that it helps in the recovery process of the muscles. You can check the internet for more information regarding some of the good protein shakes for women runners. Apart from recovery shakes, meal replacement shakes for runners are also available. The good ones consist of about 35 grams of any protein blend that will help in building lean muscle and 20 grams of carbohydrates to support the stores of glycogen. Look for lean shakes with minimal fat; anything close to 2.5 grams of fat is good. Your meal replacement shake should contain about 240 calories, making it a true meal replacement. It has been stated by a dietician that it can be very good for recovery after workouts that are very intense. Also available in the market are slimming shakes, and due to the low cost of these compared to sports-specific drinks and due to their protein to carbohydrate ratio, these meal replacement shakes are an inexpensive way to recover after working out. There is a slight difference in nutritional value, but they consist of around 190 calories with approximately 10 grams of protein and 25 grams of carbohydrates to help with the recovery of runners after a workout. Many individuals hold the belief that protein shakes should be mixed only with milk or water. However, this is a false assumption because the possibilities of what a shake can do will be limited. For instance, if you select a shake that lacks potassium and carbs and high on protein, you can mix a banana and some berries in a blender to create a shake that suits your requirements.

Shakes Before Running

The main aim of having shakes before running is to provide your body with sufficient energy in order to perform your workout. Regarding these shakes, high-glycemic carbohydrates should be stressed upon. The ideal shakes before jogging are recommended to consist of 1 gram of leucine, 5–6 grams of whey protein, and 20–26 grams of carbohydrates. Most of the protein shakes for joggers and runners available have a high content of either casein or whey proteins. The time taken for whey protein to digest is between 20–40 minutes, while casein can takes around seven hours. Although casein protein can be a good protein to eat before going to bed, it will not be very helpful if you plan on having the protein shakes before running. Therefore, shakes that make use of whey protein are stronger options and should be taken no sooner than 20–40 minutes before jogging. When it comes to nutrition for running, there are few things that will provide you with the nutrients and energy without feeling hungry all the time, one of them is a good protein shake.

Shakes After Running

When you begin your running workout, you will want to provide your tendons and muscles will all the fuel required to maximize your performance in running. Protein shakes, either the powders you mix with milk or water or the ready to drink beverages, can be effective by providing your system with nutrition to take your performance to another level. You may be wondering is it good to drink protein shakes after running. Well, some runners tend to have an inflammation and pain in the muscles and joints in the knees after running. Drinking protein shakes after running, particularly the ones made from whey protein can be effective as whey protein contains anti-inflammatory properties.

Some of the drinks that are available in the form of powder that need to be mixed with water are more protein drinks than recovery shakes. You can differentiate a protein shake from other shakes as the grams of carbohydrate will be lesser than the grams of protein. The fat content also tends to be low. If the shake has antioxidants, calcium, glutamine, and vitamins, it’s most likely a recovery drink. Drinking recovery shakes after running helps in rebuilding and repairing tissue. After your running workout, there are microtears that occur in the muscles, tendons, and other body tissues, but mainly in the legs; these need to be repaired with the help of shakes.

After running the demand of the body for amino acids present in protein is elevated. These acids help in rebuilding and repairing the tissue. Therefore, protein shakes can be effective for recovery as they provide a sufficient dose of amino acids, which the body can absorb much quicker than through whole foods. However, protein shakes and recovery shakes are not the same thing, having differences as well as similarities. Protein shakes are usually low in carbohydrates with less than five grams for each serving. On the other hand, recovery drinks have a greater quantity of carbohydrates. This is because carbohydrates are considered to be most important for the synthesis of muscle glycogen or in restoring the energy of the muscles. Not all runners require nutrition drinks, but they can be very useful during the times when having solid food is difficult after a running session. To figure out the right nutrition drink, you will need to do a bit of research and check the nutritional information on the labels of the drinks. Try to get a product that gives 200–300 calories for each serving and contains protein as well as carbohydrates. This can be quite effective for a post workout drink.

Submitted on January 16, 2014