Most runners focus on carbs as their main source of energy. But there’s another nutritional powerhouse that shouldn’t be overlooked: protein. It’s not just for bodybuilders—runners need protein too, and here’s why.
When you run, especially over long distances or during intense workouts, your muscles experience tiny tears (Muscle Protein Breakdown). This is part of the natural process of getting stronger, but without the right nutrients—particularly protein—your muscles won’t repair as efficiently. Protein acts like a building block, helping repair and strengthen muscles, making them more resistant to future stimulus. It also helps maintain lean muscle mass, especially during high-mileage weeks where your body might otherwise break down muscle tissue for energy.
The Science Behind Protein and Muscle Synthesis
Proteins are made up of building blocks called amino acids, which play a crucial role in muscle repair and growth. When you consume protein, your body breaks it down into these amino acids, which are then used to rebuild and strengthen muscle fibers.
Different protein sources have varying amino acid compositions:
For runners, the general recommendation is 1.2 to 1.7 grams of protein per kilogram of body weight daily. For a 70 kg runner, this equates to around 84–119 grams of protein per day. This might sound like a lot, but when spread evenly across meals, it becomes manageable and effective for your body’s recovery.
Pro Tip:
Rather than obsessing over one big protein hit, aim to distribute your intake throughout the day for optimal muscle repair and recovery.
We’ve all heard about the “anabolic window”—that magical 30-minute post-run period when you’re supposed to consume protein. However, research now shows that this window is much wider, lasting several hours. What matters more is spreading your protein intake evenly throughout the day. That said, having 20-30 grams of protein within 30-60 minutes after a run, especially when combined with carbs, can help replenish glycogen stores and kickstart muscle recovery.
Pro Tip:
For runs longer than an hour or intense workouts, aim for a 3:1 ratio of carbs to protein (high protein banana milk shake etc.,). This combo helps to replenish the lost glycogen, while shifting your body from a muscle breakdown state to a muscle-building state.
You don’t always need a protein shake to meet your needs. Many everyday foods, especially in a typical Indian diet, can offer you the right balance of protein without relying on supplements.
Vegetarian Options:
Pro Tip:
Lentils are high in lysine but low in methionine. When paired with rice or roti (which are high in methionine but low in lysine) in a 2:1 ratio, they form a complete protein. This combination provides all nine essential amino acids required by the body. +
Bioavailability of plant-based protein is lower, so we recommend a combination of these. Dal rice paired with curd, paneer, or milk enhances protein quality and meets nutritional needs.
Non-Vegetarian Options:
Pro Tip:
Don’t forget to hydrate! Protein digestion requires water, so ensure you’re drinking enough, especially after a long run.
Sometimes, life gets busy, and protein supplements are a convenient option to meet the necessary protein requirements. Here’s a quick guide to the types of supplements:
Pro Tip:
Protein isn’t just for immediately after your run. Casein an hour before bed can aid overnight muscle recovery, so you wake up ready to go.
| Protein Supplement | Protein Content (%) | Best For | Digestion Speed | Typical Uses |
|---|---|---|---|---|
| Whey Protein Concentrate (WPC) | 30%-80% (depending on brand) | General recovery; good balance of protein and lactose | Fast | Post-workout recovery |
| Whey Protein Isolate (WPI) | >90% | Lactose intolerant individuals; fast absorption | Fast | Post-workout recovery; lactose intolerance |
| Whey Protein Hydrolysate (WPH) | >90% | Quick recovery; those with digestive issues | Very Fast | Immediate recovery after intense sessions |
| Casein Protein | 80% | Overnight muscle recovery | Slow | Nighttime protein for sustained release |
| Pea Protein | 85% | Vegan alternative; hypoallergenic | Moderate | Plant-based diets |
| Soy Protein | 90% | Complete plant protein rich in BCAAs | Moderate | Plant-based diets |
It is also important to note that the amino acid profiles of the proteins vary based on the source:
Whey is typically more effective for immediate muscle recovery due to its superior BCAA content, but soy and pea proteins are good plant-based alternatives with well-rounded amino acid profiles, especially for vegans or lactose-intolerant individuals.
Here’s how to make sure you’re hitting your protein goals as a runner:
Pro Tip:
Your protein needs might shift as your training ramps up. In your peak training weeks, slightly increase your protein to aid recovery from intense workouts and intervals.
1. Do I need to take protein immediately after a run?
Not necessarily. The “anabolic window” lasts several hours, so you have time to get in your protein. Focus on spreading your protein intake evenly throughout the day.
2. Can I have protein before a run?
While protein is crucial for recovery, it’s not typically a primary fuel source for running. Most runners benefit more from consuming carbohydrates before a run, which provides the necessary energy. However, if you’re planning a long or intense session, a small, easily digestible source of protein (such as a protein bar) before a run can be helpful, especially when paired with carbs. Just be mindful of digestive tolerance.
3. How much protein should I have after a long run?
Aim for around 20-30 grams of protein combined with 60-90 grams of carbs after long runs to support muscle repair and glycogen replenishment.
4. What’s better—real food or protein shakes?
Real food is always better if you can access it. However, protein shakes are a convenient option if you’re on the go or can’t eat a meal right away.
5. Can I skip protein on rest days?
No, your muscles are recovering on rest days, so you still need to maintain a good level of protein intake for proper recovery.
6. Are there any risks associated with consuming too much protein?
While there is no consensus, excessive protein intake may lead to:
Final Thought: Protein may not be your primary focus during runs, but it’s a crucial player in helping you recover stronger and run better. Whether you get it from real food or supplements, making sure you hit your protein targets will keep you on the path to peak performance!
Compiled by Team GeeksOnFeet for the love of running