How to choose protein for runners: an essential macronutrient for recovery and performance

For runners, protein is not only an essential element supporting the maintenance and building of muscle mass , but also a key macronutrient that significantly contributes to regeneration , has a positive effect on performance and helps prevent injuries.

Avid runners will cover tens of kilometers per week in a regular training regimen. Elite runners may regularly run 150-200 km per week. In preparation for a race, the monthly running volume increases depending on the individual goal.

However, this constant physical load , increasing throughout the year, poses a challenge for the body in terms of overall regeneration , which plays a decisive role in whether the body can withstand the training pace and whether performance will not decline or whether it will begin to tire and manifest itself, for example, in an injury.

Despite everything that has to be adjusted to the volume of training, many fellow runners forget about long-term and, above all, sufficient daily protein intake per kilogram of their body weight.

I would therefore like to point out at the outset that in the context of running training and racing, proteins have a multifunctional role that goes beyond simply building and maintaining muscle mass. Therefore, I recommend that you consider whether you are lacking protein in your long-term diet.

In the article, I address several questions that runners should know the answers to:

• How much protein do runners actually need?
• The importance of protein for runners
• Ideal protein sources for runners

How much protein do runners need?

Recommended protein intake varies depending on individual needs, intensity and volume of training. For most endurance runners running long distances (half marathon, marathon, ultra) the recommended daily protein intake is between 1.3 and 1.6 grams per kilogram of body weight. This recommendation is also sufficient for the vast majority of healthy running populations.

For athletics disciplines 200 m, 400 m, 800 m, 5000 m, 10,000 m, the recommended daily protein intake ranges between 1.2-2 g, depending on the recommendation of a sports doctor or team nutritional therapist and the individual needs of the athlete.

For example, sprinters will typically have a higher recommended daily protein intake per kilogram of body weight, primarily due to the need to build muscle mass and prevent muscle loss . Their training also consists of intense strength training, which increases the need for essential amino acids for subsequent muscle repair .

Protein intake should be evenly distributed between meals and snacks throughout the day to ensure a steady supply of amino acids for muscle recovery and growth.

The importance of protein for runners

Adequate protein intake per kilogram of a runner's body weight has the greatest impact on the following three areas.

Protein and its effect on regeneration

After intense activity, such as running, muscle tissue undergoes tiny injuries known as microtraumas . However, these micro-damages require subsequent “repair.” Protein plays a key role in this repair and regeneration process by supplying the amino acids needed to rebuild and repair damaged muscles . This ability to recover quickly helps reduce muscle fatigue and soreness, allowing athletes to increase the frequency and intensity of their workouts with a lower risk of injury .

Protein and its effect on running performance

Adequate protein intake can directly impact running performance . Protein helps maintain and increase muscle strength and endurance, which is essential for runners, especially in the later stages of a race or long run when muscle fatigue begins to play a role. In addition, protein helps regulate blood sugar levels and supports a steady supply of energy during prolonged physical exertion.

Protein and injury prevention

Getting enough protein can also help prevent injury . Strong, well-repaired muscles are less susceptible to damage . Regularly consuming the recommended amount of protein can be a preventative measure against muscle injuries and other running discomforts.

Ideal protein sources for runners

The basis is always a balanced diet with a sufficient content of quality proteins. However, it is not always and not in the long term possible to take in enough protein from the regular diet. There are situations when achieving the recommended intake could represent a fundamental change in the diet , with which they are otherwise satisfied, for some runners, and increase the portions of protein-rich foods. This change could be manifested, for example, by difficulty in digestion or other discomfort .

That's why there are protein drinks and high-protein foods that can make it easier to reach your daily protein intake without burdening your digestion . When choosing protein sources, it's important for runners to focus not only on the quantity but also on the quality of the protein they consume . Popular and effective sources include protein nut butters and specialty protein drinks, such as clear proteins known as clear whey isolates and whey protein concentrates (WPC), which offer a quick and convenient way to supplement your protein intake without having to add anything to your regular diet.

Protein drinks

Clear Whey Isolate and WPC offer high biological value proteins , meaning they are efficiently utilized by the body for muscle recovery and growth. Clear whey isolate is particularly popular among runners and other aerobic athletes for its light and clear form without the typical milky taste, making it a pleasant alternative to traditional dense WPC protein drinks. Clear whey isolate benefits include rapid absorption and a wide range of flavors, making it easy to hydrate and replenish protein in one step after training.

Protein nut butters

Nut butters with protein are a great source that combines natural healthy fats and protein , providing long-lasting energy and supporting muscle recovery. In addition, due to their composition and taste, they have a variety of uses. You can combine them with fruit, pastries, add them to smoothies or just on a spoon.

How to choose protein for runners?

When choosing protein products, I always recommend reading the label. There are two categories of protein products on the market. In most cases, you will come across products whose ingredients are difficult to identify . On the back label of these products, you will typically find artificial sweeteners (sucralose, acesulfam K, aspartame, etc.), thickeners, artificial flavors, artificial colors, often marked as E with a number, etc.

On the other hand, there are also so-called "clean label" products. Clean label refers to the pure composition of the product without unnecessary added substances, artificial flavors, colors or sweeteners. These are products made from natural ingredients that the consumer can easily identify. These products not only support overall health, but also reduce the risk of negative body reactions that can result from the consumption of artificial additives .

By choosing a quality protein with a natural composition , runners can optimize their recovery and performance while continuing to maintain a healthy lifestyle and support their bodily functions on the path to achieving their athletic goals.