Protein for Runners: How Much You Need, When to Eat It and Best Sources

Protein for runners often takes a back seat to carbs, and that is a mistake. Although running isn’t a muscle-building sport, every session causes small muscle damage that protein helps repair, and it also plays a part in how your tendons and bones adapt. Eating too little protein shows up as slower recovery and more injuries. In this guide I explain how much protein you need, how to spread it through the day, which foods to choose and whether you need supplements.

Why a runner needs protein

Protein provides the amino acids your body uses to repair and build tissue. After a long run or an interval session, your muscles need repairing, and they do it better when protein is available. It also matters for keeping muscle mass, especially after 40, and for the health of your tendons and bones.

On top of that, when you do strength work, protein is what turns that work into stronger muscle. If you follow a routine like the one in the guide on strength training for runners, don’t neglect this.

Protein for runners: how much you need

The International Society of Sports Nutrition position stand on protein and exercise recommends 1.4 to 2 grams per kilo of body weight per day for people who train. For distance runners, 1.4 to 1.6 g per kilo is usually enough, and it is worth moving toward the top of the range in high-volume periods or if you are trying to lose weight.

For a 70 kg person, that is roughly 100 to 115 grams of protein a day. That is more than many people eat, especially if their diet is built around carbs.

How to spread protein for runners through the day

More than the total in one meal, spreading it out matters. Ideally, take about 20 to 40 grams of protein at each main meal, every 3 or 4 hours, instead of eating very little at breakfast and a lot at dinner.

After training, combine protein with carbs: carbs refill glycogen and protein repairs muscle. A yogurt with fruit and cereal, a turkey sandwich or a milk and banana shake all work very well. There are more ideas in the guide on what to eat before, during and after a race. And before bed, a dairy food like Greek yogurt or cottage cheese provides protein that is digested slowly overnight.

The best sources of protein for runners

Among animal foods, eggs, chicken and turkey, fish, lean meat and dairy like Greek yogurt, cottage cheese or milk. They provide complete protein and are easy to digest.

If you are vegetarian or vegan, legumes, tofu, tempeh, soy, nuts and seeds are good sources. Combine several through the day and aim for the top of the recommendations, because plant protein is used slightly less efficiently. Keep in mind they also tend to have more fiber, so avoid legumes right before running or a race.

Do you need protein supplements?

They aren’t essential. If you reach your target with food, they add nothing extra. They are useful for convenience: a shake after training when you can’t eat for a while, or to reach your target if you eat little protein. If you use them, choose third-party certified products, just as with creatine for runners.

Protein for runners: common mistakes

The first is eating too little, especially at breakfast. The second is the opposite: loading up on protein and pushing out carbs, which are still the main fuel for runners. And the third is forgetting protein when trying to lose weight, just when it helps most to avoid losing muscle.

Conclusion

Protein for runners helps repair muscle, adapt to training and prevent injuries. Aim for 1.4 to 1.6 g per kilo per day, spread it as 20 to 40 g per meal, combine it with carbs after training, vary your sources and use supplements only if they make life easier. Choose well, run better.

Frequently asked questions

How much protein does a runner need a day?

1.4 to 1.6 grams per kilo of body weight for most distance runners, and up to 2 g per kilo in high-volume periods or if you are trying to lose weight.

When should runners eat protein?

Spread as 20 to 40 grams at each main meal, and after training together with carbs. A dairy food before bed also helps recovery.

Do runners need protein shakes?

They aren’t necessary if you reach your target with food. They are useful for convenience, for example after training if it will be a while before you eat.

Which foods are highest in protein for runners?

Eggs, chicken, turkey, fish, lean meat, Greek yogurt, cottage cheese, milk, legumes, tofu and soy.

Is eating a lot of protein bad for running?

In healthy people it isn’t harmful, but if it takes the place of carbs you may run short of energy in training and races.