AD | Confession time: I’m a very lazy runner. Not when I’m actually out running – after I’ve dragged myself out of bed and got my trainers on, I feel quite enthusiastic about being outside in the fresh air. But the last thing I want to be doing after a run is eating a full on breakfast to up my protein intake. I really can’t be bothered, either cooking or washing up afterwards. But with my easy whey protein for runners routine, I don’t have to because whey protein powder has made breakfast times considerably easier.
Is Whey Protein Good for Running Recovery? Why Protein Matters After Running
Having started the Couch to 5K programme earlier this year, my current running routine is three x 30 minute runs a week, before breakfast. I get up at 5.45am, throw my running gear on, brush my teeth, drink some water, grab my head torch, and head out the door.
I know my runs aren’t exactly marathon training, but they’re still exercise – and even runners like me need extra protein because running causes micro-tears in muscle fibres. And protein provides the essential amino acids our bodies need to rebuild these fibres.
Why Did I Start Using Whey Protein?
I’d honestly never viewed myself as someone who’d use protein shakes or protein powders because I thought they were only for body builders, gym bunnies, or endurance athletes – activities which I’d never willingly take up in a million years. But running’s different. I run because I enjoy it, because I want to get fitter, and because getting outside is good for my physical and mental health.
As a lady of a certain age, I already take chondroitin tablets for my knees, cod liver oil tablets, Vitamin D tablets, and a daily marine collagen supplement. So, the idea of adding another supplement to my routine to boost my running performance and help build muscle mass wasn’t an issue. Which is why when Naked Nutrition asked if I’d like to try their Grass Fed Whey Protein Powder, I said yes.
Grass Fed Whey Protein Powder Benefits
Naked Whey Protein Powder comes from small non-GMO dairy farms where cows are grass-fed, free roaming, and raised without added hormones. Each serving includes 25 grams of protein and 5.9 grams of branched-chain amino acids (BCAAs).
It’s completely free of additives, gluten free, soy free, GMO free, with no artificial sweeteners, flavours, or colours. And it’s also NSF-certified, which means it’s been thoroughly tested for accuracy and purity, and has no harmful levels of contaminants, including heavy metals and pesticides.
Some additional benefits include a boost to your immune system. Whey from grass-fed cows contains higher levels of immune-boosting compounds that increase your body’s antioxidant response and help fight against harmful bacteria. Grass-fed whey also contains more omega-3 fatty acids and CLA than regular whey, both of which can support better metabolism and improve your heart health.
My Everyday Whey Protein for Runners Routine – 5 Ways I’m Getting Extra Protein After My Morning Run
Naked Nutrition’s Whey Protein Powder comes in Chocolate, Vanilla, Strawberry, Chocolate Peanut Butter, and Unflavoured varieties. I opted for Unflavoured as I wasn’t too sure how I was going to use it. I was also concerned it might taste chalky and be difficult to mix. And my main worry was I’d end up with a huge tub sitting in the cupboard after deciding it wasn’t for me.
But I’ve found whey powder is actually surprisingly easy to incorporate into breakfast. I don’t have to think about endless creative ways to use it, I can just stir a couple of scoops into whatever I’m already having.
Smoothies
My favourite option. I add a banana, some Greek yoghurt, a tablespoon of peanut butter, a drizzle of maple syrup, two scoops of whey protein powder, and top up with milk. Then hit the blender button. Tip: sometimes I throw in a handful of raspberries or some defrosted mango for a change. It takes a couple of minutes, max, and there’s only one thing to wash up afterwards.
Porridge
Porridge is my go-to breakfast, particularly when it’s cold and wet outside. I make it from scratch with oats and milk on the stove, adding in a little cinnamon powder, some grated apple or pear, and stirring in the whey protein powder towards the end. Tip: sometimes I add some toasted, flaked almonds for a little extra crunch. Filling, tasty, and minimal washing up.
Yoghurt
This is the ultimate low-effort option – I just stir in the protein powder into some Greek yoghurt and add a few raspberries, chopped nectarines, or a drizzle of honey. Honestly, what could be simpler?
Protein Balls
A prep-ahead breakfast but a very easy one. I mash up a handful of blueberries and stir them into some Greek yoghurt along with the whey protein powder. Then I decant the mixture into small moulds and freeze them overnight, ready to eat the next day. Tip: I pop out a few to soften while I’m making my coffee in the morning, so I don’t break my teeth.
Overnight Oats
Another one to prepare the night before. I mix up a batch of oats, milk, grated apple, mashed banana, and pop it all in the fridge so it’s ready in the morning. Tip: make a big bowl, so you have enough for two or three breakfasts as it’ll keep in the fridge for a few days. Then I stir the protein powder through when I’m ready to eat it.
Top tip: you’ll need to stir the whey protein powder in really well, if you’re not using a blender, to avoid little pockets of powder or clumps.
Disclaimer: these recipes all use milk and/or Greek yoghurt so if you’re lactose intolerant, you’ll need to use dairy-free alternatives. Fortunately, Naked Nutrition offers lactose-free, vegan proteins on their website as well.
One thing I wouldn’t recommend: Protein Coffee. Apparently you can add whey protein powder to coffee, but I ended up with lumps. I’m sure there’s a technique for not having this happen but for me it’s not a match made in heaven, and I’m sticking to having my coffee separately, thank you very much.
Is Whey Protein Still Part of My Running Routine?
Yes, it is, I’m still doing Couch to 5K runs three times a week and pounding around our local village tracks, even with proper running trainers, puts strain on my knees. I want to look after myself and give my body its best chance to repair any damage. But I don’t want to be faffing about creating complicated meals to do that. And this is exactly why whey protein powder works for me. It’s a convenient, easy to use protein supplement to have on standby.
If you’re a serious gym-goer looking for a carefully calculated protein routine, I’m definitely not qualified to give you advice. But if you’re reasonably active, trying to make healthier choices, always busy, and too lazy to cook after a run, you might find whey protein powder a useful supplement too.
Because when you’ve been up early for exercise, trying to squeeze in a protein-packed post-run breakfast before heading back out the door for the school run and/or work, a quick and easy option is exactly what you need, isn’t it?
Have you ever tried a protein powder or supplement? What do you think of my daily whey protein for runners routine?
* This is a collaborative post – please see my Disclaimer.
This looks like a great protein powder from Naked Nutrition! One aspect I like is that you can add it to many snacks, meals and drinks to get that extra protein in your diet!
Lucy
It’s really versatile – I find it easy to use at breakfast but I’m sure you could add it into other meals whenever it suited you too. 🙂