20% off £30 on vitamins & supplements

Code:VITSOFF
 

20% off £30 on vitamins & supplements

Code:VITSOFF

🏷️ 3 for 2OffersOffers Hub3 for 2 Mix & MatchSave up to 1/2 Pricebuy 1 get 1 free eventBetter than 1/2 priceShort DatedLast chance to buyFree GiftVitamins & SupplementsVitamins & Supplements HubVitamins & Supplements Shop AllCBDShop all CBDCBD Body BalmCBD CapsulesCBD DropsCBD GummiesCollagen & SilicaHair, Skin & NailsShop all Hair, Skin & NailsHair GrowthFunctional MushroomsVitaminsShop all VitaminsMultivitaminsVitamin AVitamin BVitamin CVitamin DVitamin EVitamin KVitamin DrinksMineralsShop all MineralsMagnesiumIronZincCalciumSeleniumChromiumSupplementsShop all SupplementsFibre SupplementsAcidophilus & Friendly BacteriaPeppermint OilGrapeseed ExtractLecithinCollagen & SilicaOmega & Fish OilsPlant Sourced SupplementsSuperfood SupplementsArnicaApple CiderRaspberry KetonesAloe VeraChondroitin & MSMCo Enzyme Q10Evening Primrose OilGarlicGinkgo BilobaGlucosamineGlucomannanSeaweed, Kelps and Aquaceuticals5 HTPSaw palmettoCharcoalWomen's HealthShop all Women's HealthMenopauseMenstrual SupportUrinary Tract HealthPregnancy & ConceptionMen's HealthShop all Men's HealthProstate HealthChildren's HealthConditionShop all ConditionWater RetentionAllergy & Hay Fever CareAnxiety SupportBone & Muscle HealthMuscle Support & Joint PainBrain & Memory SupportWomen's HealthMen's HealthChildren's HealthPain ReliefCold & Immune SupportFatigueDigestive HealthHair, Skin & NailsHeart & CirculationLiver CareMood SupportSexual HealthSleep & RelaxationStress ReliefVisionHerbal & Licensed RemediesShop all Herbal & Licensed RemediesValerianSt John's WortRescue RemedyAgnus CastusAshwagandhaEchinaceaMilk ThistleDevil's ClawGinseng & GuaranaBlack CohoshHomeopathic & Flower RemediesShop all Homeopathic & Flower RemediesRescue RemedyTissue SaltsFlower RemediesHomeopathic RemediesAt-Home TestsVegan Vitamins & Supplements3 for 2 Mix & Matchbuy 1 get 1 free eventShort DatedHolland & BarrettVitabioticsSolgarNew NordicWeledaBach Original Flower RemediesBioglanBetterYouNatures AidGrass & Co.Dairy FreeGluten FreeSesame Seed FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inFood & DrinkFood & Drink HubFood & Drink Shop AllComic ReliefEasterVegan FoodHoney, Jams & SpreadsShop all Honey, Jams & SpreadsManuka HoneyHoneyJams & ChutneysNut ButtersSpreadsPateTeas & Hot BeveragesShop all Teas & Hot BeveragesCoffee & Coffee SubstituteMushroom DrinksGreen TeaPeppermint TeaHerbal TeaFruit TeaSlimming TeaSleep & Relaxation TeaDried Fruit, Nuts & SeedsShop all Dried Fruit, Nuts & SeedsNutsDried FruitSeedsMixesSuperfoodsShop all SuperfoodsSuperfood PowdersMaca PowderGoji BerriesBaobabMoringa PowderFlaxseedChia SeedsSnacksShop all SnacksChocolate, Cakes & BiscuitsSavoury SnacksSweet SnacksSnack BarsCrisps & ChipsFlapjacksPopcornFood CupboardShop all Food CupboardHoney, Jams & SpreadsBreakfast CerealsSuperfoodsApple Cider VinegarCondiments & SaucesTinned FoodsRice, Pasta, Pulses & GrainsBreakfast CerealsShop all Breakfast CerealsCereals, Bran & FlakesGranolaMuesliOats & PorridgeBreakfast BarsDrinksShop all DrinksKombuchaNatural Energy DrinksJuicesSoft DrinksWaterAlcohol Free DrinksCookingShop all CookingCooking IngredientsApple Cider VinegarCondiments & SaucesSoya & Meat AlternativeSoup & Ready MealsRice, Pasta, Pulses & GrainsHerbs, Spices & SeasoningGravy & StockHome BakingShop all Home BakingBaking MixesBreadFlourSweeteners & Sugar AlternativesEgg SubstitutesDairy AlternativesShop all Dairy AlternativesOat, Rice & Hemp DrinksSoya DrinksNut DrinksCoconut DrinksNutritionally Complete Food3 for 2 Mix & MatchSave up to 1/2 Pricebuy 1 get 1 free eventHolland & BarrettNaturyaGrenadeHeath & HeatherPukkaMeridianNakdTwiningsManuka DoctorBionaGluten FreeDairy FreeEgg FreeMustard FreeCelery FreeCrustaceans FreeFish FreeKiwi FreeMollusc FreeWheat FreeNew inSports NutritionSports Nutrition HubSports Nutrition Shop AllProteinShop all ProteinClear ProteinWhey ProteinMass GainersVegan ProteinDiet ProteinCaseinBars, Drinks & SnacksShop all Bars, Drinks & SnacksEnergy BarsEnergy DrinksProtein BarsProtein ShakesProtein SnacksNutritionally Complete FoodMeal Replacement ShakesPre Workout & EnergyShop all Pre Workout & EnergyPre WorkoutAmino Energy DrinksAmino Energy PowdersIntra WorkoutKetoPost WorkoutAmino AcidsShop all Amino AcidsAmino Energy PowdersAmino Energy DrinksBCAAL-LysineGlutamineCarnitineArginineCreatineShop all CreatineCreatine PowderCreatine CapsulesSports SupplementsShop all Sports SupplementsTestosteroneSports CollagenRehydrationShop all RehydrationElectrolytesEnergy GelsVegan Sports NutritionShop all Vegan Sports NutritionVegan ProteinVegan Protein BarsVegan Pre Workout & EnergyVegan Amino AcidsVegan CreatineSports AccessoriesShop all Sports AccessoriesBottles & ShakersFitness EquipmentFitness GoalShop all Fitness GoalRecoveryMuscle & StrengthLean MuscleEnergy & EnduranceDiet & Weight LossSave up to 1/2 Price3 for 2 Mix & MatchFree GiftOptimum NutritionPE NutritionUSNGrenadePhDApplied NutritionFoodspringSiSHuelPulsinDairy FreeGluten FreeSugar FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeFish FreeKiwi FreeLupin FreeNew inBeautyBeauty HubNatural Beauty Shop AllAromatherapy & HomeShop all Aromatherapy & HomePure Essential OilsBlended Essential OilsBase & Carrier OilsHolisticSkincareShop all SkincarePremium SkincareFace CareBody CareSun CareTanning & BronzingEye CareLip CareFoot CareHand & Nail CareSkin AilmentsSkin OilsCBD BeautyHair Skin & NailsWashing & BathingShop all Washing & BathingShampoo & ConditionerBathing AccessoriesShower Gel & Body WashDeodorantDentalHand WashSoapBath Soak & OilBody ScrubBath Bombs & SaltsFeminine CareIncontinence SupportHair CareShop all Hair CareShampoo & ConditionerHair ColouringHair MasksHair Oil & SerumHair Spray, Gel & MousseHair AccessoriesMother & BabyShop all Mother & BabyBaby Skincare & ToiletriesMakeupElectrical WellnessSexual Wellness3 for 2 Mix & Matchbuy 1 get 1 free eventLast chance to buyDr OrganicFaith in NatureWeledaNaturtintTisserandMiaromaSukinQ+AEthiqueSo EcoAlcohol FreeParfum FreeParaben FreeSLS FreePalm Oil FreeGluten FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inCBDWeight ManagementWeight Management HubWeight Management Shop AllWeight Management SupportSlimming TabletsFat Burners, Binders & Appetite SuppressantsShop all Fat Burners, Binders & Appetite SuppressantsFat BurnersFat BindersCarb BlockersAppetite SuppressantsShakes & Weight Management ShotsShop all Shakes & Weight Management ShotsMeal Replacement ShakesWeight Management ShotsDiet ProteinDiet Food & DrinkShop all Diet Food & DrinkDiet FoodLow Calorie SnacksLow & No Calorie DrinksExercise SupportShop all Exercise SupportFitness EquipmentMeal Replacement ShakesDiet ProteinProtein Bars3 for 2 Mix & MatchSave up to 1/2 PriceFree GiftOptimum NutritionGrenadeHolland & BarrettPulsinUSNPhDNew NordicSlimExpertApplied NutritionBoombodDairy FreeGluten FreeSugar FreeWheat FreeNew inVeganHealth & WellnessShop all Health & WellnessJoints Bones & MusclesGut HealthHair Skin & NailsStress AnxietySleep & Relaxation3 for 2 Mix & Matchbuy 1 get 1 free eventSave up to 1/2 PriceHolland & BarrettVitabioticsWeledaDr OrganicSolgarNew NordicNaturtintOptimum NutritionHeath & HeatherBounceDairy FreeGluten FreeParaben FreeSLS FreeAlcohol FreeParfum FreeCelery FreeCereal FreeCrustaceans FreeEgg FreeNew inShop for your WellnessImmunityGut HealthMenopauseWomen's HealthFood & DietMuscle & Joint PainSleep & RelaxationStress ReliefHealthy HeartEnergyLow Mood & DepressionConcentration & AlertnessEye HealthSexual HealthChildren's HealthLearn about WellnessImmunityGut HealthMenopauseFood & DietJoints, Bones & MusclesSports & FitnessSleep & RelaxationHair Skin & NailsAll articlesHealthFood & nutritionGut healthImmunityJoints, bones & musclesWomen's healthWellnessHair & skinMental wellbeingSeasonalSleep & relaxationSports nutritionRecipesAll recipesGluten freeLow sugarVeganDairy freePodcast
man running

PhD X H&B: A guide to protein for running

23 Jun 2023 • 1 min read

Want to know why protein plays a vital role in endurance training? And how it aids in muscle repair and recovery? Renowned nutritionist Dr Sean Aspinall (MSc, PhD), explores just that and shares which proteins he recommends, from whey and casein options to vegan-friendly alternatives like Diet Plant Protein. Achieve your performance goals with the right protein intake for effective recovery. 

Join us as Dr. Aspinall unveils the significance of protein as the secret ingredient for optimal post-marathon recovery. 

Skip to: What is protein? | The role of protein | Importance | Types | The final say

What exactly is protein, and what purposes does it serve in the body?

Proteins are intricate, large molecules that have numerous roles within the body. While they are commonly associated with muscle building, proteins are also essential for the structure, function, and regulation of the body's tissues and organs. 

What role does protein play in running?

Traditionally, endurance athletes have prioritised carbohydrates as their primary macronutrient, with protein taking a backseat in terms of importance.  

However, when the objective of training is to improve performance, adequate protein intake becomes vital for athletes to support recovery and muscle function.2  

Why is protein necessary for endurance athletes?

Prolonged endurance sessions may cause significant changes in muscle tissue, resulting in damage to protein structures that require repair. While carbohydrates and fats help replenish energy stores, they may not directly contribute to the restoration and preservation of these protein structures. This is where protein comes into play. When protein is consumed, it breaks down into amino acids, which are then absorbed and transported to the muscles.3  

Within the muscle tissue, these amino acids serve as the building blocks for new proteins. Therefore, while endurance athletes should still focus on achieving sufficient carbohydrate intake to support performance, incorporating protein into their diet can help maintain and grow muscle mass.4  

Insufficient protein consumption is a common issue among endurance athletes. For individuals with specific dietary preferences, such as vegans or vegetarians, meeting the protein intake target can be even more challenging. While a diet rich in nutrients should always be the top priority, opting for a quality supplement can make it easier to reach these goals. 

Are there different types of protein?

For those who can tolerate them, proteins like whey and casein have been shown to facilitate greater uptake into the muscles, making them a serious consideration for athletes.  

Our top picks from the PhD range include Synergy All-In-One for a comprehensive option and 100% whey for versatile day-to-day usage. For those who prefer a vegan alternative, the Diet Plant Protein is worth considering. 

The final say

Now you know all about the importance of protein for runners, it may be time to stock up your food cupboards. For a range of different options, check out the selection of protein powders and bars from PhD Performance Nutrition.  

Written by PhD and Dr Sean Aspinall (MSc, PhD) 

  • Visa
  • MasterCard
  • PayPal
  • AmericanExpress
  • ApplePay
  • ClearPay
  • AliPay
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
Copyright © Holland & Barrett Retail Limited, 2023. All rights reserved. hollandandbarrett.com is a trading name of Holland & Barrett Retail Limited,. Registered office: Samuel Ryder House, Barling Way, Nuneaton, Warwickshire CV10 7RH. Registered in England: company no. 2758955. Registered VAT no. 211727395.