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How much protein do I need as a runner?: The Right Protein Intake and Sources for Runners

Updated: Aug 31, 2023



As a runner, getting the right amount of protein is crucial to support muscle repair, recovery, and overall performance. Understanding your protein needs and incorporating the best sources into your diet can make a significant difference in your running journey. This guide provides valuable insights into protein requirements for runners and the top sources to optimize your performance.


1. Determining Your Protein Needs

The amount of protein you need as a runner depends on several factors, including your training intensity, body weight, and fitness goals. As a general guideline, aim to consume about 1.2 to 2.2 grams of protein per kilogram of body weight per day. For example, a 68-kilogram (150-pound) runner would need around 82 to 150 grams of protein daily.


2. Timing Matters: Protein for Recovery

To maximize muscle repair and recovery, it's essential to consume protein after your workouts. A post-run protein-rich snack or meal within 30 minutes to an hour after running can aid in the recovery process.


3. High-Quality Protein Sources

a. Lean Meats: Chicken, turkey, and lean beef are excellent sources of complete protein, providing all essential amino acids crucial for muscle repair.

b. Fish: Fish, such as salmon, tuna, and cod, is rich in protein and contains omega-3 fatty acids, which aid in reducing inflammation and supporting heart health.

c. Eggs: Eggs are a versatile and complete protein source, providing essential amino acids for muscle repair.

d. Dairy: Greek yogurt, cottage cheese, and milk are protein-packed dairy options. Greek yogurt, in particular, contains probiotics that support gut health.

e. Plant-Based Proteins: Beans, lentils, chickpeas, tofu, tempeh, and quinoa are excellent plant-based protein sources. Combining different plant-based proteins can provide a complete amino acid profile.

f. Nuts and Seeds: Almonds, chia seeds, hemp seeds, and pumpkin seeds are protein-rich options that also offer healthy fats and essential nutrients.



4. Protein in Snacks

Including protein-rich snacks in your daily diet can help maintain energy levels throughout the day. Nut butter with whole-grain crackers, protein bars, and protein shakes are convenient options for on-the-go snacking.


5. Hydration and Protein

Remember that proper hydration is essential for protein synthesis and overall performance. Always pair your protein intake with sufficient water to optimize its benefits.


Understanding your protein needs as a runner is vital for achieving peak performance and promoting muscle repair and recovery. By incorporating the best sources of protein into your diet, such as lean meats, fish, eggs, dairy, and plant-based options, you'll fuel your runs and set the stage for success. Remember, proper timing and hydration play critical roles in maximizing the benefits of protein intake. Stay consistent, nourish your body, and watch your running performance soar.


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