You run regularly or you've just started, and at the same time, you see a lot of people around you consuming whey after their session. So you ask yourself the question: can we really combine whey and running? Is it useful, beneficial, or downright useless for a runner? If we're talking to you about it, it's because it's compatible, and we'll explain why.

What is whey again?

Whey is simply a protein derived from milk, and more specifically from whey. It's extremely popular in the bodybuilding world because it's quickly assimilated and very rich in essential amino acids, including the famous BCAAs (leucine, isoleucine, valine). Basically, it's one of the best sources of protein you can find to nourish your muscles after a workout.

At Squad Nutrition, for example, we offer Pure Whey Isolate which is filtered to be even purer (low in lactose and no added sugars). And contrary to popular belief, it's not just for bodybuilders! Whey is for all athletes... including runners.

Running and protein needs: let’s talk about it?

Protein is often associated with muscle building, but runners need it too. Why? Because running, especially if you're running long distances or doing intense workouts, damages muscle fibers. And to repair them, you need protein. In fact, studies show that endurance athletes may need 1.2 to 1.6 g of protein per kilogram of body weight per day .

Some runners preparing for a half marathon, a marathon, etc., really feel the need to support their recovery. Contrary to popular belief, pasta and bananas aren't necessarily enough. If you incorporate whey protein post-run, you'll feel less muscle fatigue, your muscle soreness will be more manageable, and you'll recover better from one session to the next.

Whey, a boost for recovery

Let's not kid ourselves: after a big running session, you're often not super hungry, or don't feel like cooking. That's where whey protein becomes your ally. In 2 minutes, you can prepare your shake and give your body what it needs to kick-start recovery.

The ideal? Consume your whey within 30 to 60 minutes after exercise , when your body is in the middle of its reconstruction phase . You can mix it with water or milk (plant or animal), and even add a banana or oatmeal for a carbohydrate boost. A vanilla whey shake with fruit, there's nothing better!

Whey isn't just for your muscles

Another myth to dispel: no, whey won't magically make you gain muscle. If you run, you're mainly working on your endurance, not hypertrophy. So unless you combine whey + heavy weight training + calorie surplus, you're not at risk of becoming the Hulk. What whey will do, however, is protect your muscle mass , especially if you run often, and prevent your body from drawing on your muscles for energy.

And honestly, having a little more muscle tone, strong legs, good core strength... it's anything but a disadvantage for a runner.

When to take whey when running?

It all depends on your goals and your training pace. Here are some simple guidelines:

• After a workout : As mentioned, this is the most strategic time. Your whey acts as a recharge for your muscles.
  
• As a snack : If you have trouble reaching your protein quota for the day, have a shake between meals.
  
• Before a long run : avoid taking it just before running, but if you take it 1.5 to 2 hours beforehand in combination with carbohydrates, it can be a good pre-workout.

And what about the runner’s nutrition?

Whey is not a meal replacement, nor a miracle product. It's a supplement. So we stick to a balanced diet, rich in good carbohydrates (whole-wheat pasta, rice, sweet potatoes), good fats (avocado, olive oil, nuts), and we think about hydration. Whey simply boosts our recovery and muscle building , providing a quick and effective shot of protein.

If you're watching your weight, it's even a good option to avoid cravings or sugary snacks after a run. Honestly, a chocolate whey shake and a handful of almonds is way better than a pain au chocolat at 5 p.m.

Whey and weight loss for runners?

If your goal is to lose some weight while running, whey protein can help you preserve your muscle mass. And the more muscle you maintain, the more active your metabolism remains. Plus, whey protein is satiating : it suppresses hunger. So it can help prevent you from crashing after a workout.

But again, it's the overall balance that matters. Whey is a tool, not a magic wand.

In summary: whey and running, we approve!

• Yes, whey is compatible with running .
  
• It helps with muscle recovery , limits pain, and supports your body during repeated efforts.
  
• It won't make you "bloat up" unnecessarily, but will help you feel stronger and more resilient.
  
• Taken at the right time, it can really make a difference, especially if you're doing a lot of outings or preparing for a race.
  
  

Whey protein is seen as a real boost for runners, whether they're beginners or experienced. If you run regularly, want to improve, recover better, and optimize your nutrition without stressing out, don't hesitate to incorporate a little whey protein into your routine. Your body will thank you.