The Importance of Protein for Runners
When you think of protein, you might picture bodybuilders and heavy lifting at the gym. But as a runner or triathlete, protein is just as crucial for you—not just for muscle growth, but for recovery, endurance, and overall performance.
If you’ve ever wondered how much protein you actually need, when to eat it, and the best sources, this guide will break it all down so you can fuel smarter and recover stronger.
Why Do Runners Need Protein?
Protein is one of the three macronutrients (alongside carbohydrates and fats) and is made up of amino acids, often called the building blocks of life.
While runners rely on carbohydrates for energy, protein plays a vital role in:
✔ Muscle repair and recovery → Every run creates tiny muscle tears. Protein helps rebuild them, making you stronger.
✔ Injury prevention → A protein-rich diet supports bone, joint, and connective tissue health.
✔ Immune system support → Training hard can suppress your immune system—protein helps produce essential immune cells.
✔ Energy stabilisation → Protein prevents energy crashes by balancing blood sugar levels.
✔ Satiety and weight management → Protein keeps you fuller for longer, helping regulate hunger between workouts.
💡 Bottom line: If you’re not getting enough protein, you might struggle with fatigue, slower recovery, and increased injury risk.
How Much Protein Do Runners Need?
Your protein needs depend on your training volume, intensity, and body weight.
Activity LevelProtein Needs (per kg body weight)Sedentary Adults1.0–1.2g per kgRecreational Runners1.2–1.5g per kgCompetitive Athletes1.5–2.0g per kg
💡 Example:
A 60kg runner should aim for 72–120g protein per day.
A 75kg triathlete may need 90–150g per day, depending on training intensity.
When Should Runners Eat Protein?
It’s not just about how much protein you eat—it’s also about when you eat it.
1. Pre-Run Nutrition
Your pre-run meal should be mostly carbohydrates to provide energy, but a small amount of protein can help stabilise blood sugar levels.
✅ Best pre-run snacks:
Wholegrain toast with peanut butter
A banana with Greek yoghurt
Oats with almond butter
2. Post-Run Recovery
The 30–60 minute post-run window is the most important time for protein. This is when your muscles are most receptive to nutrients, so combining protein with carbohydrates helps replenish glycogen and kickstart muscle repair.
✅ Best post-run recovery foods:
Protein smoothie (banana, whey/plant-based protein, oats)
Greek yoghurt with berries & granola
Scrambled eggs on wholegrain toast
Tuna & avocado on rice cakes
💡 Pro Tip: Aim for 20-30g of protein within an hour after training for optimal muscle repair.
3. Throughout the Day
Rather than eating all your protein in one meal, spread it across the day to keep muscle recovery steady.
✅ Best protein-rich snacks:
A hard-boiled egg with almonds
Cottage cheese with fruit
Hummus with wholegrain crackers
Protein bars or shakes (if needed for convenience)
💡 Pro Tip: Studies show that evenly distributing protein intake (20-30g per meal) supports better muscle recovery than consuming most of it at dinner.
Best Protein Sources for Runners
Animal-Based Protein
These contain all 9 essential amino acids needed for muscle repair and recovery.
✔ Chicken breast – 31g per 100g
✔ Eggs – 6g per medium egg
✔ Tinned tuna – 28g per tin
✔ Greek yoghurt – 10g per 100g
✔ Milk – 8g per 250ml
Plant-Based Protein
If you follow a vegetarian or vegan diet, you’ll need to combine protein sources to ensure you’re getting all essential amino acids.
✔ Quinoa – 14g per 100g (uncooked)
✔ Chickpeas – 19g per 100g (cooked)
✔ Lentils – 18g per 100g (cooked)
✔ Tofu – 8g per 100g
✔ Nuts & seeds – 6g per 30g
💡 Pro Tip: Pair rice & beans, hummus & wholegrain pita, or nut butter & wholegrain toast to form complete protein meals.
Common Protein Myths for Runners
❌ Myth 1: Runners Don’t Need Much Protein
Reality: Running breaks down muscle fibres, and protein is essential for rebuilding them. Skipping protein can lead to slower recovery and increased injury risk.
❌ Myth 2: More Protein = More Muscle
Reality: Eating excess protein won’t automatically build muscle—it needs to be paired with strength training and a balanced diet.
❌ Myth 3: You Can Only Get Protein from Meat
Reality: Plant-based sources like lentils, tofu, nuts, seeds, and wholegrains are excellent protein sources when combined correctly.
How Pretty Strong Coaching Can Help
At Pretty Strong Coaching, I take a holistic approach to running, triathlon, and nutrition coaching. You won’t find generic plans here—everything is personalised to your training, lifestyle, and goals.
✔ Custom Nutrition Plans → Tailored to your protein needs & training load.
✔ Expert Guidance → How to balance protein, carbs, and fats for endurance.
✔ Female-Focused Coaching → Support that understands women’s unique nutritional needs.
Want to fuel smarter, recover faster, and train stronger?
At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
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