Runner's Guide to Protein

Everything you need to know about proteins for runners.
Runner's Guide to Protein

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.

Why Do Runners Need Protein?

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.

  • Muscle Protein Synthesis (MPS): This is the process where amino acids are incorporated into muscle proteins, leading to muscle repair and growth.
  • Balance with Muscle Protein Breakdown (MPB): Your muscle mass is determined by the balance between MPS and MPB. Consuming adequate protein tilts the balance towards MPS.
  • Leucine—The Key Amino Acid: Among the amino acids, leucine is particularly important for activating MPS. It signals your muscles to start the repair process.

Different protein sources have varying amino acid compositions:

  • Complete Proteins: Contain all nine essential amino acids. Examples include animal proteins like chicken, fish, eggs, and dairy, as well as soy.
  • Incomplete Proteins: Lack one or more essential amino acids. Most plant proteins fall into this category but can be combined (e.g., rice and beans) to create a complete profile.
  • Leucine, Isoleucine, Valine: These are Branched-Chain Amino Acids (BCAAs) that are especially important for muscle recovery and reducing exercise-induced muscle damage.

How Much Protein Do Runners Need?

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.

When Should Runners Take Protein?

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.

Dietary Protein Options: Real Food First

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:

  • Paneer: Rich in casein, which provides a slow release of protein for longer recovery.
  • Dal (Lentils): A good plant-based option, especially when paired with rice to form a complete protein.
  • Chickpeas (Kabuli Chana & Kala Chana) and Black Beans (Rajma, Lobia): Perfect for salads or curries, offering a versatile protein punch.
  • Dahi (Curd) or Greek Yogurt: A natural blend of whey and casein, great post-workout or before bed.

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:

  • Chicken: A lean source of high-quality protein, perfect for post-run recovery.
  • Eggs: A quick, complete protein source that can be added to any meal.
  • Fish: Protein-rich and packed with omega-3s to reduce inflammation and aid recovery.

Pro Tip:

Don’t forget to hydrate! Protein digestion requires water, so ensure you’re drinking enough, especially after a long run.

Types of Protein Supplements

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:

  • Whey Protein Concentrate (WPC): Contains 40-80% protein and is good for general recovery. It’s normally easy to digest but includes small amounts of lactose and fat which can cause digestive issues for lactose intolerants.
  • Whey Protein Isolate (WPI): Over 90% protein and ideal for fast recovery, especially if you’re lactose intolerant.
  • Whey Protein Hydrolysate (WPH): Fastest digesting, perfect for those who want fast recovery or have digestive sensitivities.
  • Casein Protein: Slowly digested, this is ideal for overnight recovery—especially after a hard session.
  • Plant-Based Proteins (Vega, Pea, Soy, Hemp): Great options for vegans or those with lactose intolerance. Pea and soy proteins offer a complete amino acid profile, with the added benefit of being hypoallergenic and easy to digest.

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 Protein: High in BCAAs (Leucine, Isoleucine, and Valine) which are essential for muscle protein synthesis, making it an excellent choice for immediate post-workout recovery.
  • Soy Protein: A complete plant-based protein with a decent amino acid profile, though slightly lower in BCAAs compared to whey. It’s great for vegans and offers a good alternative with balanced essential amino acids.
  • Pea Protein: Also plant-based, pea protein contains a decent level of BCAAs but is generally lower in BCAAs compared to soy and whey. It’s ideal for those with allergies or dietary restrictions related to dairy and soy.

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.

Protein Supplementation Protocol for Runners

Here’s how to make sure you’re hitting your protein goals as a runner:

  1. Daily Protein Target: Aim for 1.2-1.6 g/kg of body weight, spread evenly across meals.
  2. Post-Run Protein: Try to consume 20-30 grams within 30-60 minutes after your run, ideally combined with carbs.
  3. Before Bed: 20-30 grams of slow-digesting casein protein will support overnight muscle recovery.

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.

  • Base Phase (Long Slow Runs): Keep your protein intake steady to support muscle repair during high-volume training.
  • Peak Phase (Race Prep): Slightly increase protein to recover from higher-intensity workouts and interval training.
  • Taper & Recovery: Maintain your protein intake even when mileage decreases to aid muscle repair.

Common Mistakes with Protein Supplementation

  • Over-supplementing: Eating too much protein can cause digestive issues and won’t necessarily improve performance. Aim for balance.
  • Neglecting Carbs: Protein is crucial, but carbs are essential for replenishing glycogen after long runs. Chocolate milk, for example, offers an excellent carb-to-protein ratio.
  • Skipping Protein on Rest Days: Rest days are key for recovery, so protein intake remains just as important.

Frequently Asked Questions

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:

  • Kidney Strain: Particularly in individuals with pre-existing kidney conditions.
  • Dehydration: The body requires more water to metabolize protein. It’s important to consume protein within recommended guidelines based on your age, sex, weight, and activity level. Read this excellent article on this topic by Alex Hutchinson.

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


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