Research
Micronutrients & recovery
Whey protein supplementation during marathon preparation and recovery attenuates metabolic and muscular damage (lower CK, LDH, AST, ALT) and improves post-race performance markers compared to carbohydrate-only recovery.
If you are training for a long-distance event like a marathon, take 33.5g of whey protein within 30 minutes after your long training runs. This helps reduce muscle damage markers and may help you feel better and perform better in the race.
GoodSupportsMEDIUM confidence
Together, these results indicate that whey protein supplementation during marathon preparation and recovery... aids in attenuating metabolic and muscular damage.
Why this rating
Based on a specific study of elite marathoners (Pasiakos et al. referenced contextually, though the specific study is cited as 54).
Source
Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training
Harry P. Cintineo et al. · Frontiers in Nutrition · 2018
narrative_reviewCited 86×
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