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Meal Shake On-the-Go Nutrition: Why Runners Love Meal Replacement Shakes

Published : Jan 24, 2024 3 mins read Updated On : Jan 25, 2024

Meal Shake On-the-Go Nutrition: Why Runners Love Meal Replacement Shakes

As a dedicated runner, you understand the importance of providing your body with the right nutrients to optimize performance and recovery. Meal replacement shakes have become a go-to solution for runners looking to efficiently nourish their bodies, whether it's before or after a challenging run. Let's delve into the runner-centric benefits of incorporating meal replacement shakes into your nutrition strategy.

How Running Affects Your Metabolism and Body

Before we explore the benefits of meal replacement shakes, it's crucial to understand how running impacts your body. When you hit the pavement, your metabolism accelerates, releasing endorphins, firing up neurotransmitters, and demanding more oxygen for your muscles. This intense physical activity also triggers an anabolic response, breaking down glycogen stores and initiating muscle repair.

To support these physiological changes, your body requires a balanced intake of macronutrients—carbohydrates, protein, and healthy fats. Carbs supply energy, proteins aid in muscle repair, and fats contribute to nutrient absorption and overall satisfaction.

A Nutrient-Packed Solution

A meal replacement shakes emerge as a convenient and nutrient-rich option for runners. These shakes boast an ideal blend of carbohydrates, proteins, and healthy fats, perfectly suited to meet the demands of a runner's lifestyle. Whether consumed before or after a run, Meal shakes provide the necessary elements for energy, muscle growth, glycogen restoration, and accelerated recovery.

Benefits of Meal Replacement Shakes for Runners

Convenient Nutrition: Running requires mental and physical focus. Meal replacement shakes alleviate the burden of meal preparation, allowing you to concentrate on your health and exercise. With high protein content, they support weight loss without compromising muscle mass.

Nutrient-Rich: Packed with essential nutrients, meal replacement shakes offer a healthier alternative to fast-food options. When time is scarce, opting for a shake ensures you're fuelling your body with the necessary vitamins and minerals.

Low Calories, High Fiber: Ideal for weight-conscious runners, these shakes are low in calories and high in fibre, promoting a feeling of fullness and aiding digestion. They address hunger without derailing your weight loss goals.

Proven Weight Loss: Research indicates that incorporating meal replacement shakes into your diet can lead to significant weight loss. Compared to a group without shakes, those using replacements experienced a notable 7.8% reduction in initial body weight.

Greater Protein Intake All Day

Endurance athletes, like runners, benefit from increased protein intake. Meal shakes provide a convenient way to meet daily protein requirements, supporting muscle recovery and overall performance. The American College of Sports Medicine did a study and research suggests that endurance athletes should aim for 0.55 to 0.64 grams of protein per pound of body weight, ensuring optimal results on hard training days.

In conclusion, meal replacement shakes offer a runner-centric solution, supplying the essential nutrients your body needs to excel during runs and recover efficiently afterwards. Fast&Up GoodEatz Meal Shake is a low-calorie high in protein 19g protein per serving, along with 23 Multivitamins and 12 plant-based superfoods. It helps in effective weight management along and helps control hunger pangs and is vegan and with no added sugar. Whether you're striving for weight loss, convenience, or enhanced performance, these shakes can be a game-changer in your running journey.


  • Kato H, Suzuki K, Bannai M, Moore DR. Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method. PLoS One. 2016 Jun 20;11(6):e0157406. doi: 10.1371/journal.pone.0157406. PMID: 27322029; PMCID: PMC4913918.
  • American College of Sports Nutrition - https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
  • Davis LM, Coleman C, Kiel J, Rampolla J, Hutchisen T, Ford L, Andersen WS, Hanlon-Mitola A. Efficacy of a meal replacement diet plan compared to a food-based diet plan after a period of weight loss and weight maintenance: a randomized controlled trial. Nutr J. 2010 Mar 11;9:11. doi: 10.1186/1475-2891-9-11. PMID: 20222968; PMCID: PMC2851659 
Shilpa Manwani
Shilpa Manwani
Health and Nutrition

Shilpa is an expert on food science. She enjoys writing blogs that give complete information about nutrition. She is also a foodie and loves to talk about different types of food. her extensive kno... Read More

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