Protein for Runners: How Much You Need and When

Protein is essential for runners because it repairs the muscle stressed by training and supports the adaptations that make you fitter. Endurance runners need more than sedentary people — roughly 1.2 to 1.6 grams per kilogram of body weight per day — spread across meals. While carbohydrate fuels your runs, protein rebuilds you between them.

How much protein do runners need?

Sedentary adults need around 0.8 g of protein per kg of body weight, but endurance athletes benefit from more — commonly cited ranges are about 1.2 to 1.6 g per kg daily, sometimes higher during heavy training or when trying to preserve muscle in a calorie deficit. For a 70 kg runner, that's roughly 85–110 g per day.

Why protein matters for runners

• Repairs muscle fibers stressed and damaged by running.
• Supports the training adaptations that improve fitness.
• Helps preserve lean muscle, especially in a calorie deficit.
• Contributes to a stronger immune system and connective tissue.

Best protein sources

Quality protein comes from eggs, dairy (including Greek yogurt and milk), lean meat, poultry, fish, and plant sources like beans, lentils, tofu, tempeh, and edamame. A varied mix easily covers your needs. Plant-based runners can meet requirements by eating a range of protein-rich plants and slightly higher total amounts.

Protein timing and recovery

After a hard or long run, pairing protein with carbohydrate supports muscle repair and glycogen replenishment. You don't need to obsess over a narrow 'window,' but including protein in your post-run meal within a couple of hours is a sound habit. Total daily protein matters most; timing is a useful refinement.