Most people associate protein with gym buffs and bodybuilders who want to maximize their gains. On the other side of the coin are carbohydrates, often the macro of choice for endurance athletes like runners who need easily accessible fuel for prolonged activity.
While that’s not technically wrong, the reality isn’t quite as cut, clean, and dry. In fact, numerous studies support using both carbs and protein to support athletic performance in endurance sports like running. Although protein won’t power your miles the same way carbs do, it provides crucial support for runners’ recovery, training adaptation, and overall health.
What Do the Studies Show?
Whether it’s an easy weekend jog or a marathon training session, running creates microscopic damage to muscle fibers. This is a normal, expected part of the process. As you rest, your body repairs this damage, building stronger, more resilient muscles in preparation for the next time you run.
Studies show that although endurance sports like running don’t build bigger muscles, protein still plays a role as the body repairs these microtears. Without enough protein, the recovery process may be much slower, and your body might struggle to adapt to increasing training loads as you progress through your sessions.
On top of that, protein also supports other functions that endurance athletes often overlook. For instance, it contributes to the production of enzymes and hormones involved in metabolism, supports immune function during periods of heavy training, and helps maintain lean muscle mass. This last one is especially important as stronger muscles improve running economy, allowing runners to maintain their pace with less effort over time.
How Much Protein Do Runners Need?
The general Recommended Dietary Allowance (RDA) for adults is set at 0.8g of protein for every kilogram of bodyweight. So someone weighing 60kg will need a baseline of 48g of protein per day. But keep in mind that this is the ideal for the average person, not an endurance athlete.
That said, runners need considerably more than the average, sedentary office worker. Current sports nutrition guidelines recommend that endurance athletes consume up to 1.6g of protein per kilogram of body weight daily, depending on training volume, intensity, and personal goals.
For recreational runners, the numbers may be slightly lower at 1.3g per kilogram of body weight, while marathon runners, ultrarunners, or professional athletes may max out at 1.6g or slightly more.
Timing Your Protein Intake
Your muscles are especially responsive to protein after exercise. Eating a portion of your daily protein intake right after your run helps start the repair process and supports faster recovery so you’re ready for your next workout.
Sports nutrition experts generally recommend eating protein within about 30 to 60 minutes after completing a run, especially after longer or more intense sessions. Pairing your protein with some carbohydrates (like a protein shake with some fruit mixed in) may be even more beneficial, as the carbs replenish depleted glycogen stores while protein repairs tears in your muscle tissue.
While you don’t have to be particularly strict about recovery meals, they become an essential part of your routine if you’re engaging in heavy training, when workouts occur on consecutive days, or when you’re prepping for competitive events.
How Much Protein Should You Eat at One Time?
It’s not generally recommended to eat one big, protein-dense meal once in a day and be done with it. Instead, it’s best to spread your protein intake throughout the day to support your body’s sustained needs during waking hours.
Most sports nutrition experts recommend aiming for approximately 20 to 30 grams of high-quality protein per meal, although larger athletes may benefit from slightly higher amounts. Consistently eating protein at breakfast, lung, dinner, and once or twice as snacks in between may help provide your muscles with a steady supply of amino acids to support all-day recovery.
Should You Eat Protein Before a Run?
Let’s make it clear – protein is not a main energy source for endurance runners. Since it takes longer to digest, protein isn’t our body’s preferred macronutrient when it needs quick bursts of sustained energy. For that reason, loading up with carbs instead before a run might work better to keep you going until the finish line.
Nevertheless, some protein before a run may be beneficial. Eating a small amount of protein two to four hours before your run may help curb hunger during a run and contribute to your daily protein intake. Too much protein right before a run may cause gastrointestinal discomfort, so consider your individual tolerance.
Whole Foods Come First
If you’re an endurance runner looking for ways to incorporate more protein into your diet, it’s best to consider whole foods first. Your local grocery store offers plenty of options that let you add more protein to your diet with wholesome, natural ingredients. Some of these include:
- Chicken
- Fish
- Lean beef
- Eggs
- Greek yogurt
- Cottage cheese
- Milk
- Tofu
- Tempeh
- Soy milk
- Lentils
- Beans
- Chickpeas
- Edamame
- Quinoa
- Nuts and seeds
Choosing recipes that combine a variety of these ingredients with vegetables and fruits should provide you with holistic nutrition that targets both macros and micros.
To be fair, though, not everyone has the time or energy to plan and prepare meals, especially if they’re juggling multiple responsibilities on top of their training. If you’re struggling to fit more protein-rich meals into your diet with your busy schedule, you may want to consider adding protein powder to the mix.
While it isn’t essential to sports nutrition, protein powder is a convenient option for people who need more protein but have limited meal-prep time.
Among the protein supplements on the market, whey protein powder is often the best choice for its calorie-to-protein ratio, affordability, accessibility, and simple prep. Adding a protein shake or two throughout the day can help bridge any gaps your diet might not cover in protein intake.
Yes, Runners Need Protein
Protein isn’t just a macro for the gym rats; it’s an essential nutritional building block that supports muscle health and recovery. While endurance runners usually focus on carbohydrates as their main energy source, hitting daily protein goals supports recovery so you can improve performance through progressively harder training sessions.
For some people, whole foods can be more than enough to meet protein targets. But if you haven’t got the time, resources, or energy to slave over a hot stove for meal prep, you can always turn to a high-quality protein powder to bridge gaps in your diet. In doing so, you’ll not only support athletic performance but also meet the nutrition your body actually needs.