How Much Protein Do Runners Need?

Most runners need somewhere around 1.2 to 2.0 grams of protein per kilogram of body weight per day. For a 65kg runner that is roughly 80 to 130 grams a day. Where you sit in that range depends on how much you are training, whether you are trying to lose weight, and whether you also do strength work.

Carbohydrate gets most of the attention in running nutrition, and for good reason, because it is your main fuel. But protein is what repairs and rebuilds the muscle and connective tissue you stress on every run, and many recreational runners, especially those who eat lightly to stay lean, fall short of it.

Why protein matters for runners

Running causes small amounts of damage to muscle fibres, particularly on long runs, downhills and hard sessions. Protein supplies the amino acids your body uses to repair that damage and build slightly more resilient tissue. It also supports the adaptations that make you fitter, such as building new mitochondria, the parts of your cells that produce energy aerobically.

Adequate protein also helps protect muscle mass, which matters more as we age and for anyone running while in a calorie deficit. Losing muscle makes you weaker and can make you more injury prone, which is the opposite of what most runners want.

How to work out your number

Use this as a practical starting point, then adjust based on how you feel and recover.

• Recreational runners doing three or four runs a week: about 1.2 to 1.4g per kg per day
• Runners in serious marathon or ultra training: about 1.4 to 1.8g per kg per day
• Runners also lifting weights twice a week or more: toward 1.6 to 2.0g per kg per day
• Runners trying to lose weight: toward the top of the range, around 1.8 to 2.0g per kg, to help protect muscle

For a 70kg runner training for Two Oceans with two strength sessions a week, a sensible target would be around 110 to 130 grams a day. If weight loss is the goal, our guide on protein for weight loss goes into more detail, and why runners do not always lose weight explains the bigger picture.

Spread it across the day

Your body uses protein best when it arrives in regular, decent sized servings rather than one huge dinner. Research suggests that around 0.3 grams per kilogram per meal, which works out at roughly 20 to 40 grams for most adults, is a good amount to aim for at each of three or four meals.

A common pattern among runners is a small breakfast, a light lunch and then most of the day's protein at dinner. Shifting some of that to breakfast and lunch is one of the simplest improvements you can make.

Protein after a run

After a long run or hard session, aim to have a meal or snack with around 20 to 30 grams of protein and a good amount of carbohydrate within a couple of hours. You do not need to panic about a 30 minute window, but eating reasonably soon helps start recovery, particularly if you train again the next day.

• A large glass of milk or a flavoured milk plus a banana
• Greek yoghurt with fruit and granola
• Two or three eggs on toast
• A chicken and rice bowl or a chicken wrap
• A protein shake with fruit if you are short on time

Good protein sources in South Africa

You do not need supplements to hit your protein target. Ordinary food from Woolworths, Checkers, Pick n Pay or your local spaza can easily get you there.

• Eggs, which are cheap, versatile and quick
• Chicken, including affordable cuts like thighs and drumsticks
• Tinned fish such as pilchards, tuna and sardines
• Maas, milk, yoghurt and cottage cheese
• Lean beef mince and lean cuts of red meat
• Beans, lentils and chickpeas, especially combined with grains
• Biltong as a high protein snack, keeping an eye on the salt. See is biltong a good protein snack.

For more budget friendly ideas, read our guide to high protein foods in South Africa.

Do runners need protein shakes?

Not necessarily. A protein powder is simply a convenient food. It is useful if you struggle to fit enough protein into your meals, if you train early and cannot face a big breakfast, or if you are vegetarian or vegan and want an easy top up. If you can hit your target with normal meals, a shake adds nothing extra.

If you do use one, choose a product from a reputable brand. Competitive runners who may be drug tested should look for supplements that have been independently batch tested.

Do not let protein crowd out carbohydrate

Protein supports recovery, but it does not replace carbohydrate as fuel. Runners who swing too far toward high protein, low carb eating often find their quality sessions and long runs suffer. For hard training days and races, carbohydrate is still the priority. Our guide on how to fuel a marathon covers that side of things.

If you would like your running and nutrition planned together, so your training load and eating actually match, that is part of what we do in online run coaching.

When to get individual advice

These ranges are general guidance for healthy adults. If you have kidney disease or another medical condition, are pregnant, or have a history of disordered eating, speak to your doctor or a registered dietitian before changing your protein intake significantly.

Frequently asked questions