Whey protein and marathon recovery in 12 elite male runners
What it found
In 12 elite male runners, taking whey protein for 5 weeks lowered muscle damage markers after a marathon and improved running distance.
The whey group also gained more muscle mass than the placebo group.
What they found
Studies in people
Less muscle damage after marathon
One day after the marathon, the whey group had lower levels of four enzymes that leak out when muscles are damaged. These levels stayed lower even after a week of rest compared to the placebo group.
Better endurance performance
After 4 weeks of taking the supplement, the whey group covered more ground in a 12-minute walk and run test than the placebo group. This was measured at the 9-minute and 12-minute marks.
More muscle mass gained
The whey group ended up with higher muscle mass than the placebo group after the marathon and after the recovery week. Their overall weight and body mass index were also slightly higher at the end.
Lower cholesterol markers
After the marathon, the whey group had lower total cholesterol, triglycerides, and LDL cholesterol compared to the placebo group. LDL levels stayed lower after a week of rest too.
What the authors conclude
- They conclude that whey protein can protect the body and improve performance during aerobic exercise, not just during strength training.
- They suggest whey protein could be a useful daily supplement for amateur runners who take part in shorter races.
How it was done
Whey protein is widely used by athletes to build muscle during strength training, but few studies have looked at how it affects endurance exercise like running. The authors wanted to see if whey could help protect the body during intense aerobic workouts.
Twelve elite male university track runners were randomly split into two groups of 6. One group took 33.5 g of whey protein daily and the other took a placebo drink with the same calories (130.5 kcal) for 5 weeks. Both groups kept up their normal training and ran a marathon during the study, with blood tests and fitness checks done before, one day after the race, and after one week of rest.
What it can’t tell you
- Only 12 people took part, so the results might not apply to everyone.
- All participants were young, elite male athletes, so scientists do not yet know if older adults, women, or casual exercisers would see the same effects.
- The study lasted 5 weeks, so it cannot show what happens over months or years of use.
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 30 Sep 2026. Check it against the paper before it changes what you eat. How we summarise papers · Report an error