Whey protein and marathon recovery in elite runners
What it found
In 12 elite male runners, whey protein taken for 5 weeks was linked to lower markers of muscle and liver damage after a marathon and better 12-minute run distance.
The study was small and in people.
What they found
Studies in people
Liver and muscle markers
After the marathon, the whey group had significantly lower levels of AST, ALT, LDH and CK than the placebo group. These differences were still seen after one week of recovery for AST, LDH and CK.
Muscle mass and weight
The whey group had significantly higher muscle mass than the placebo group after the marathon and after recovery. Their weight and BMI were also higher at the end of the study.
Endurance performance
In the 12-minute walk/run test, the whey group covered significantly more distance at 9 and 12 minutes after 4 weeks of supplementation compared to the placebo group.
Blood lipids
After the marathon, the whey group had significantly lower total cholesterol and triglycerides than the placebo group. LDL was also lower in the whey group at the post-test and end-test.
What the authors conclude
“In the current study, we demonstrated that whey protein can also be used for aerobic exercise for better physiological adaptation, in addition to resistance training.”
Also in their conclusions
- They conclude that whey protein can also support physiological protection and performance during aerobic exercise, not just resistance training.
- They suggest that whey protein could be a potential nutrient supplement for amateur runners.
How it was done
Whey protein is widely used by strength athletes, but few studies have looked at its effects on aerobic exercise using biochemical measures. The authors wanted to test whether whey helps with highly intensive aerobic training.
Twelve male university track athletes were randomly assigned to whey protein or a maltodextrin placebo, 33.5 g per day for 5 weeks. Blood markers, body composition and a 12-minute walk/run test were measured before, one day after a marathon, and after one week of recovery.
What it can’t tell you
- This was a small study of 12 elite male runners, so the results may not apply to other people.
- The study cannot show whether whey protein would have the same effects in women, older adults, or non-athletes.
Who paid
- Conflicts
- Competing Interests: The authors have declared that no competing interest exists.
- Authors work at
- National Taipei University of Nursing and Health Sciences, Taiwan; National Taiwan Sport University, Taiwan; Taipei Medical University, Taiwan
The paper
- Title
- Whey Protein Improves Marathon-Induced Injury and Exercise Performance in Elite Track Runners
- Type
- Study
- Evidence
- Studies in people
- Summarised from
- Full text
- Cite
- Huang WC, Chang YC, Chen YM, et al (2017). Whey Protein Improves Marathon-Induced Injury and Exercise Performance in Elite Track Runners. International journal of medical sciences. doi:10.7150/ijms.19584Free full textPubMed 28824296DOI
Summary written 26 Sep 2026. Check it against the paper before it changes what you eat. How we summarise papers · Report an error