hello wow ur a runner... if u wanna put on muscles i think ur really gonna have to eat up. am guessing u hv a high metabolic rate with all that cardio... and not to mention running is very catabolic (protein can be burned for fuel resulting in muscle loss).

try to increase the amount of protein in ur diet... and i dont mean protein shakes... i mean protein frm natural sources like eggs, meat, fish etc. u look like u hv alot of carbs in ur daily meal plans but thats fine considering ur activity level, but u really really gotta add up that protein.

heyo Jon
i got nothing against protein shakes... i love protein shakes!

but alot of ppl hv the mindset that protein shakes and supplements are the cure-all and surefire way to gain muscle, get lean.... lose weight... whatever. but i really think that protein shakes are not "real food". sure they're convenient... you can get your daily requirement of protein thru them... but i really think u can get so much more out of proper foods.

oh and protein shakes dont keep u full for a very long time, do they? ur drinking ur calories... for people who wanna lean out u cld consider the thermogenic effect of eating proper food. and i think you get get a whole lot more of nutrients and other good stuff (vitamins, minerals, antioxidants, enzymes etc) from natural foods

oh and supplements can be expensive, which can put people off (especially poor students like myself living on a limited budget lol). u cld buy a LOAD of beef and fish and chicken with that money used to buy one tub of supplements.

sooo i hope that answers ur question the shakes can be important... dont get me wrong... but they r called "supplements" for a reason. the benefits and importance of having natural foods should never be overlooked or replaced.

This post has been edited by LadyVanity: Jul 11 2010, 08:40 PM