Last Updated on February 5, 2024 by Amanda Bowden
When you’re a runner you need a fair amount of protein in your diet to build muscle, prevent muscle wastage and recover. But, how much protein do runners need?
How much protein you need is influenced by your age, weight and how much you train. Join us as we provide some good insights that will empower you to fine-tune your diet for the miles ahead.
What will we cover in this article?
- Why do we need more protein as runners?
- What are the signs you’re not getting enough protein?
- What is the recommended daily intake of protein?
- How much protein do runners need?
- What’s the ideal timing for protein intake?
- Good protein sources for runners.
Understanding the Role of Protein
The Fundamental Role of Protein in the Body
To comprehend the significance of protein for runners, let’s take a step back and explore its fundamental role in the human body.
Proteins are the architects of life, constructing and repairing tissues, producing enzymes, and regulating hormones.
When you’re a runner, your body constantly adapts to the physical stresses of running. Protein becomes the bedrock of recovery and performance.
If you don’t get enough of it you’re heading for burnout and injury.
The Specific Importance of Protein for Runners
Running places unique demands on the body, and protein emerges as a vital ally in dealing with these demands.
Beyond the general role of protein in your body, in runners it’s needed for muscle repair, growth, and overall recovery.
Your muscles, pushed to their limits with each run, crave the amino acids found in protein to rebuild stronger and be more resilient.
What Are The Signs of Inadequate Protein Intake?
1. Persistent Fatigue and Slow Recovery
Running requires stamina, and persistent fatigue can be a red flag that your body isn’t getting adequate protein for energy production and muscle recovery.
Persistent fatigue can also be a sign of low iron levels, or other conditions. But, if you’ve had these ruled out and still don’t know why you feel drained, it could be to do with not getting enough protein.
If you feel tired all the time, your recovery time seems prolonged, or you can’t shake off that injury, it would be worth working out if you’re getting enough protein.
2. Difficulty Building and Maintaining Muscle Mass
If you struggle to build muscle, or you feel you’re actually getting weaker – despite all your training efforts – you may be lacking protein.
Protein is needed for building muscle, and if you don’t get enough of it your body will strip it from your muscle instead. This will help it to meet needs it considers are more important.
The unfortunate thing about this is that it leads to muscle wasting, or sarcopenia. This happens naturally with age after you hit 30, and you can lose 3 to 8 % of muscle mass a decade!
The good news is that if you up your intake of protein to the levels you need your body will go back to creating stronger muscles, and even reducing the levels of age related sarcopenia.
3. Frequent Illness or Injuries
It may surprise you, but protein is not only important for repairing muscle and tissues.
It’s also really important to keep the immune system in top condition.
If your protein intake is suboptimal you may pick up bugs more often.
And, if you get injured, your injury may take longer to heal.
4. Changes in Hair, Skin, or Nails
Your hair, skin, and nails, are all made out of protein – in the forms of keratin and collagen.
If your protein intake is too low you may notice your nails are more brittle and your skin dull.
It can even lead to hair loss. So, if more hair than usual starts coming out in the brush, it could be related to your diet.
Recommended Daily Protein Intake
What Are The General Protein Recommendations for the Average Adult?
The RDA (or Recommended Daily Allowance) for protein is 0.8 grams for each kilogram you weigh.
To find out what this is for your weight, multiply your weight in kg by 0.8, and you’ll have the amount of protein it’s advisable to eat.
However, this is for a non-active person, not a runner. And, even then, it’s the minimum amount people need not to get ill, not necessarily the ideal amount.
Also, remember that the amount of grams of protein you should eat is not the same as the amount of grams of protein rich foods you should eat.
For example, if you need 60 grams of protein a day, a 60 gram steak wouldn’t cover this. As, even though steak is very high in protein, a 60 gram steak actually contains approximately 12 grams of protein.
See the chart further down this article to get a good idea of how much protein is in different foods.
Next we’re going to delve into more detail on the additional reasons you may need more protein than this. And we’ll get more specific about this question: How much protein do runners need?
Now I Know The RDA For Non-Runners, But How Much Protein Do Runners Need?
The optimal amount of protein for runners is still a matter of debate, and research is ongoing. However, much research has been done on the subject. The following guidelines will give you a good idea of what to aim for to increase your health and performance.
Gender is not the main consideration, it’s your weight that’s more important when it comes to working out how much protein you need.
According to the International Society of Sports Nutrition the ideal amount of protein is 1.4 – 2.0 grams per kg of body weight, each day.
This recommendation is for people who are healthy and exercise lots.
If you’re looking to build strength then it would be best to aim for the higher amount. That would be closer to the 2 grams of protein per kg of body weight.
When Is The Best Time To Eat Protein?
When you consume the protein is important. You should aim to eat protein rich foods spread out throughout the day, as your body may not be able to use more than about 30 grams of protein at once.
The protein that isn’t used is not stored and saved for later. That’s why regular consumption is important.
And, to increase strength, it’s best to eat a protein rich snack or meal before or after you do some resistance training.
A common recommendation is to eat about 25 to 30 grams of protein at breakfast, lunch and dinner. And top up your intake with protein rich snacks between meals.
How Should I Work Out How Much Protein I’m Eating?
To get a good idea how much protein you’re eating you could consult a nutritionist, or you could take matters into your own hands.
MyFitnessPal is a great app you can get on your phone, or access online. You can search for food items you are going to eat and track your food intake for the day. It can tell you how much protein is in each item you consume, and also your overall protein intake for the day.
It can be a little time consuming tracking everything you eat, but it’s worth it. For a short while at least.
It will increase your knowledge of how much protein is in foods. And, you’ll get a better understanding of whether you’re hitting your protein target.
Here Are Some Really Good Protein-Rich Foods That Are Ideal For Runners
- Lean Meats: Chicken, turkey, lean beef, and other sources of lean meats provide high-quality protein with essential amino acids. These are crucial for muscle repair and growth, making them excellent choices for post-run meals.
- Dairy Products: Milk, yogurt, and cheese are rich in protein and provide additional benefits like calcium for bone health. Greek yogurt, in particular, stands out for its higher protein content.
- Eggs: A complete protein source, eggs contain all essential amino acids. Whether scrambled, boiled, or incorporated into recipes, eggs are a versatile and nutritious option for runners.
- Plant-Based Proteins: Incorporating a variety of plant-based proteins is essential for those following vegetarian or vegan diets. Legumes, tofu, tempeh, nuts and quinoa are excellent sources of plant-based protein.
- Protein Powders: If you struggle to meet your protein requirements then a protein powder could really help you out. They are very convenient and easy to add to soups, smoothies or hot drinks. Good options to consider are whey protein (check out this delicious whey protein shake recipe!), collagen, casein protein, or a plant-based option like pea protein powder.
How Much Protein Is In Different Foods?
Have a look at this chart to get a good idea of how much protein is in different foods and the portion sizes you need to eat.
Unless you’re an expert at estimating quantities it would be hugely beneficial to weigh your protein rich sources. At least to start with anyway, until you get used to the portion sizes you need to eat to get enough protein.
Keep in mind that animal proteins are complete proteins – that means they contain all the amino acids you need.
If you are vegetarian, or consuming plant-based meals, you will need to give your intake more thought. Many plant-based proteins are not complete, and you need to consume them with a carbohydrate source like rice to get a balanced intake.
| Food/Supplement | Portion Size | Protein Content* |
|---|---|---|
| Lean Meats | ||
| Chicken Breast | 3 oz (85g) | 26g |
| Turkey Breast | 3 oz (85g) | 26g |
| Lean Beef (Top Round) | 3 oz (85g) | 25g |
| Dairy Products | ||
| Greek Yogurt | 1 cup (240g) | 20g |
| Cottage Cheese | 1/2 cup (113g) | 14g |
| Milk | 1 cup (240ml) | 8g |
| Eggs | ||
| Whole Egg | 1 large | 6g |
| Egg White | 1 large | 3.6g |
| Plant-Based Proteins | ||
| Lentils | 1 cup cooked | 18g |
| Tofu | 4 oz (113g) | 12g |
| Quinoa | 1 cup cooked | 8g |
| Nuts and Seeds | ||
| Almonds | 1/4 cup (28g) | 7g |
| Pumpkin Seeds | 1/4 cup (30g) | 8g |
| Protein Supplements | ||
| Whey Protein Powder | 1 scoop (30g) | 20g |
| Plant-Based Protein Powder | 1 scoop (30g) | 15g |
| Casein Protein Powder | 1 scoop (30g) | 24g |
| On-the-Go Options | ||
| Greek Yogurt Cup | 5.3 oz (150g) | 15g |
| Protein Bar | 1 bar | 15g |
| Hydration with Protein | ||
| Protein Shake | 1 serving | 20g |
Related:
- Should I Drink Coffee Before A Run?
- The Top 10 Superfoods Every Runner Needs in Their Diet
- Want to Run Faster? Beetroot Maybe The Answer
Runner | Writer | Science & Nutrition
🏃♀️ Hi, I’m Amanda at Running Matter, where love of running meets science and adventure!
👟 I’m in my element when out on the trails.
🌿 I have a BSc (Hons) First Class in Natural Sciences.
I love writing about how the latest science can improve running performance and nutrition. I’m curious about the human body’s limits and fascinated by ultra running.