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From Fellrnr.com, Running tips
→Protein
===Protein===
* '''Boost Protein.''' Extra protein is good for a runner, but meat is generally high in saturated fat, which you want to avoid. Chicken is okay occasionally, and skimmed milk works well. Oily fish is great, especially sardines. However, my main source of protein is in powder form. I use <del>three </del> two types of protein powder:
** Optimum Nutrition 100% Whey. This is a high quality protein that I mix with Gatorade to drink when running. It mixes easily (just shake) and stays mixed quite well over time. I use Vanilla flavor, which goes well with Gatorade and gives it a creamy taste and texture that I like. It’s one of the cheaper 'quality' whey protein powders, but still pricey.
** Optimum Nutrition 100% Casein. Casein protein is slower to digest than whey, so it keeps you feeling full longer than whey and it ideal just before bed time to help with recovery. It’s also the most expensive of the powders I buy, but worth it if you can afford it.
** Cheap Whey. <del>I buy EAS protein powder from Sam’s club as the cheapest source I can find. It requires a blender to mix and the taste is not great, but it’s cheap. I use this for after my runs and mixed with some Casein during the day. </del> UPDATE: Due to [[Protein Powder Contamination]] I no longer use EAS protein and only consume the Optimum Nutrition products.
===Fiber===
* '''Fiber is good.''' Fiber is important for digestive health, and for weight control. Fiber helps keep you feeling full for longer and few people get sufficient fiber. Raising your fiber intake too quickly can cause digestive distress and gas, so build up over time.
