Protein – that’s all about building muscles, right? The rise of protein shakes, bars, and now just about everything labelled “high protein” has shaped how we think about protein, exercise, and muscle growth – but while the messaging can feel overwhelming, meeting your general daily requirement is what really matters.
This guide, by Amy from The Running Dietitian, is here to simplify some of the key questions from the protein-packed media landscape and explain why it's essential for runners like you!
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What Is It?
To understand why protein is so impactful, it helps to look at what it is made of. Protein is a macronutrient composed of amino acids, which act as the building blocks for tissues, enzymes, and many processes involved in training and recovery. There are 20 amino acids that act as building blocks and they are classified as either essential or nonessential.
Essential amino acids cannot be produced by the body and must be obtained through the diet, while nonessential amino acids can be synthesized by the body. Because the body relies on dietary intake for essential amino acids, consistently eating enough protein is key for runners.
Protein quality is often described in terms of complete and incomplete sources:
Complete proteins contain all nine essential amino acids and are commonly found in foods like meat, fish, dairy, and eggs.
Incomplete proteins on the other hand, lack one or more essential amino acids and are more common in plant based foods such as legumes, grains, nuts, and seeds.
However, this does not mean plant based diets fall short. The body maintains a pool of amino acids, allowing the body to combine different protein sources throughout the day. Eating a variety of foods such as beans and rice, or other plant proteins, can provide all essential amino acids needed.
Why Runners Need It
Protein does a lot more than just support muscle repair after you've smashed a tough session. It also:
Supports the immune system through the production of cytokines that help regulate the body’s defense response.
Play a significant role in regulating hormone production, which impacts energy levels and metabolism.
Essential for oxygen transport, since it makes up hemoglobin and myoglobin, the proteins responsible for carrying and storing oxygen to working muscles during your runs.
Helps with satiety, making it easier to meet overall energy needs and stay fuller between meals.
Because protein is involved in so many systems that directly impact performance, including recovery, injury prevention, immunity, and endurance, it’s just as important for distance runners as it is for those focused on strength.
How Much Protein Do I Need?
How much protein you need as a runner depends on factors like your training volume, intensity, age, and overall goals. In general, runners who are training consistently and at higher intensities benefit from a higher protein intake to support recovery and adaptation.
A helpful range is approximately 1.2 to 2 grams of protein per kilogram of body weight per day. Those on the lower end of that range may be doing lighter or less frequent training, while those with higher mileage, intensity, or additional strength work may need closer to the upper end. For comparison, someone who is more sedentary typically only needs around 0.8 to 1.2 grams per kilogram to support basic bodily functions.
When To Prioritise Protein
When it comes to timing, consuming protein throughout the day is just as important as total intake.
After a run, aiming to eat protein within about 30 to 45 minutes can help kickstart the recovery process by providing your muscles with the amino acids needed for repair. Think of this window as an opportunity to begin rebuilding, not a strict deadline.
Beyond post-run nutrition, spreading protein intake evenly across meals and snacks helps maintain a steady supply of protein for ongoing repair, immune function, and overall performance. Including protein at regular intervals throughout the day can further support recovery.
Best Sources of Protein
Animal-Based Protein | Serving Size | Protein Amount (g) |
Chicken Breast | 3oz (~85g) | 26g |
Cottage Cheese | ½ cup (~110–120g) | 14g |
Eggs | 2 | 13g |
Greek Yogurt | (~200g) | 13g |
Salmon | 3oz (~85g) | 17g |
Steak | 3oz (~85g) | 21g |
Tuna | 3oz (~85g) | 16g |
Plant-Based Protein | Serving Size | Protein Amount (g) |
Almonds | ½ cup (~70g) | 12g |
Black Beans | ½ cup (~85g) | 7g |
Chickpeas | ½ cup (~80g) | 5g |
Oats | ½ cup (~40g) | 7g |
Peanut Butter | 2 tbsp (~32g) | 8g |
Quinoa | ½ cup (~90g) | 3g |
Whole Wheat Noodles | ½ cup (~70–80g) | 8g |
Protein Supplements
Protein supplements can be a helpful tool, but they're not required! If you’re struggling to meet your protein needs through food alone, something like a shake or bar can make it easier, especially around training or on busy days. Whole foods should still be your foundation since they provide additional nutrients that support recovery, but supplements can help fill in the gaps when needed.
Key Takeaways
Protein does more than support muscle repair. Consistently meeting your protein needs supports performance, helps you recover efficiently, and keeps your body functioning optimally with regular training. It is best to include a variety of protein sources throughout the day to ensure you are getting a range of nutrients.