Do Runners Need Protein?

Protein is thought of as a strength athletes’ best friend, and often forgotten about in runners, but it is just as important.

Carbohydrates are usually the topic of discussion among runners since carbs are what give us the energy we need to be able to run. Protein comes into play mainly post-run, which is why it's usually overlooked.

We need protein to help repair muscle tissue, build muscle and strength, promote bone health, recover from exercise, prevent injuries, form hormones and enzymes, and produce red blood cells that carry oxygen throughout our body.

When we workout, or go for long runs, we are breaking down our muscle tissue, forcing growth and adaptation, thus building bigger and stronger muscles. But this repairing process can’t happen if your body doesn’t have the right fuel for it to occur, and your muscles' choice of fuel is protein!

Post-run, your body will use any protein that you’ve eaten to start the recovery process and rebuild your muscles. Without protein, this process happens much slower, leaving you sore for longer and more prone to injury.

Protein also helps us make more red blood cells. These cells carry oxygen throughout your body to cells that need them. So, when you are eating the right amount of protein, you can carry more oxygen throughout your body, meaning your muscles will last longer before they get tired, which is great news for long-distance runners.

How Much Protein Do We Need?

The recommendation for the average person is 0.8 grams of protein for every kilogram you weigh. Runners, however, need a little more to support their activity. It’s best to aim for 1-1.8 g per kg per day.¹ To tell if you are getting enough protein, ask yourself these questions:

• Are you sore after every workout?
• Do you feel hungry even though you are consuming adequate calories?
• Do you feel sluggish throughout the day?

If you say yes to any of these, you may not be eating enough protein, or the timing of your protein intake may be off.

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Protein Timing

If you are eating enough protein every day but you still feel sore after every workout or sluggish when running, there may be an issue with the timing of your protein intake.

You also need to supply your muscles with protein soon after a workout to take advantage of muscle protein synthesis, the process of repairing and rebuilding muscle. Here are some recommended strategies around protein intake:

• Spread total protein intake evenly throughout your day

Make sure your muscles have a steady supply of protein by consuming it evenly throughout the day. You’ll also feel fuller for longer and have to snack less often!²

• Eat within 2 hours post-workout

Depending on your pre-workout timing, eat a high protein and carbohydrate-rich snack. Examples include chocolate milk, peanut butter jelly sandwich, cheese sticks, pretzels, or a protein shake.¹,²

• Try to consume protein alongside a carbohydrate source

This is because building muscle requires carbohydrates and protein to get started, and you’ll be able to use the protein more efficiently when carbohydrates are present with it.

Protein Sources

Where you get your protein from will differ if you are a vegetarian or vegan, or a meat-eater. Protein is made up of amino acids. There are some amino acids we can make in our bodies and others that we must get from food.

The majority of animal protein sources contain all essential amino acids in them that we need from food, while plant sources may be missing a few.

Because of this, it's important to get a variety of protein sources. Some great sources of protein include:

• Cottage cheese
• Greek yogurt
• Milk
• Eggs
• Cheese
• Beef/chicken/fish
• Tofu
• Tempeh
• Lentils
• Nuts
• Edamame

Protein Supplements

For some athletes and gym-goers, getting enough protein in their diet can be hard, so a protein supplement is sometimes needed to bridge any potential gaps.

Whey protein powder is one of the most popular sports supplements and makes for a quick and convenient way to boost your overall daily protein intake.

This is especially beneficial for those who have high protein demands and those who follow a plant-based diet, thus possibly needing some assistance to reach a daily protein target.

Better yet, most protein powders contain all the essential amino acids, making them a complete protein source and very effective for building muscle.

Main Takeaways

Navigating eating as an athlete can be difficult. But following the recommended strategies around protein and carbohydrate intake can make the difference between winning a race or finishing last!

The biggest takeaway from this article is that protein is essential for any individual, particularly athletes. Protein is even essential for runners, as our bodies still require an adequate daily intake to help repair and rebuild muscle, no matter how you train.

Simply calculate your ideal protein intake based on your weight and training demands, then aim to increase your overall intake by including a protein source with every meal, and even opting for a supplement if necessary!

Looking for a post-run supplement to help your recovery process? Performance Lab Recover is an all-in-one anabolic muscle support, ideal for consuming between workouts.

Recover combines 20g of patented muscle-building protein alongside 40g of glycogen-replenishing carbohydrates per serving, making this supplement a nutritionally complete post-workout fuel for any athlete!