Add protein (with carbs) after hard or long runs
Added
The International Society of Sports Nutrition says endurance athletes should prioritize carbohydrate, and that adding protein may help offset muscle damage and support recovery. Its general per-serving guidance is 0.25 g of high-quality protein per kg of body weight, or 20-40 g.
The result
Result: ISSN position stand: protein during or after intense endurance exercise may suppress markers of muscle damage and reduce perceived soreness.
Note: Not medical advice. Talk to your doctor before changing your training, diet, or supplements.
Source
ISSN position stand: protein and exercise (opens the original source in a new tab). Check it for the latest numbers before you act.