We’ve all heard about the benefits of protein for those looking to build muscle, but how important is protein for runners?

Eat well, run well. What we put in our bodies is what they’ll put out during a workout. But why is protein in particular a key nutrient to a runner’s diet?

Anyone who engages in regular exercise, like runners, not only need more calories to fuel their bodies, but also more protein. Protein helps aid muscle growth and repair and is found in foods such as meat, poultry, fish, dairy, eggs, tofu, chia seeds, quinoa and legumes, as well as protein supplement powders, drinks and bars.

For runners, protein supplements can be a great way to get a quick fix without having to think too hard about their diet.  Supplements can be helpful, however they aren’t fundamental to nutrition plans for athletes.

Protein won’t whey you down!

Runners trying to gain muscle, or endurance runners, have a higher protein need than the general, non-exercising population, as they burn a substantial amount of calories as well as putting their bodies under strain. With every stride, a runner carries two to seven times their body weight and protein is what helps fuel your body to go further.

By consuming enough protein, muscle growth is accelerated and recovery time is also decreased as protein rebuilds muscle fibres that have been exhausted in exercise. With modern technology, there are now protein supplements that specifically target recovery.

Runners who consume enough protein are less likely to get injured.

With a healthy and balanced diet, most runners reach their daily protein goals with ease. Those following a vegetarian or vegan diet may have difficulty consuming enough protein. However, there is a range of healthy foods such as protein-rich vegetables and grains, as well as vegan protein supplements which should be considered into a vegan/vegetarian athlete’s diet.

Too much protein? No Whey! But how much is enough?

The recommended intake for runners, especially those who have more kilometres in their shoes than their car, is 1.3 to 1.7 grams per kilogram of body weight. However, runners who have a goal of maintaining their muscle mass should consume 1.6 to 2.4 grams of protein per kilogram of bodyweight per day.

Proteins with a high biological value (HBV) contain all of the essential amino acids needed by the body and therefore have a high nutritional value. Foods that come from animals, including dairy and eggs, and isolated soy protein are all HBV’s. Plant based foods however only contain a few of the essential amino acids and are therefore lower in biological value.

To shake or not to shake?

Protein supplement powders may have the stigma where beefed up gym junkies ritualistically consume their pre and post workout shakes, but there are no limitations to the way they can be used.

If you do choose to integrate protein supplements into your diet, there are a range of recipes from breakfast foods, to desserts where you can incorporate your powders to aid in a protein rich diet. Training load, goals, daily energy requirements, typical diet and post-run appetite should also be considered before integrating protein supplements into a runner’s diet. Sport’s Dietician’s can advise whether protein supplements are necessary.

Soy you think runners are just supposed to carb load?

Protein is needed for cells to grow and repair and is essential in building strong muscles. Muscles are made of protein however the preferred energy source for working muscles is carbohydrates. The body does not need extra protein, any protein the body does not need will be excreted. So don’t stress about integrating extra protein into meals, the key to a healthy body is a balanced diet.

If you’re only as good as your recovery, what’s the best way to give my muscles a fighting chance?

Post-run recovery is different for each athlete, but all runners should be conscious of the three R’s: refuelling, rehydrating and repairing. Exercising will breakdown protein and recovery will rebuild protein. Consuming protein within an hour after exercising enhances muscle uptake and retention of amino acids as well as promoting a positive protein balance. So lettuce eat!

The importance of protein can’t be underestimated.

With a range of foods and supplements rich in protein, all runners should be conscious of their diets to ensure no slowing down in their training. Fuelling your body with a nutritious diet will ultimately be a winning factor in your workouts. So either you run the day, or the day runs you.

(This article was taken from a piece I wrote here in 2017. My thoughts still stand the same, protein is super necessary for runners if you want to get that winning edge!)