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- To maintain optimal muscle and endurance, a runner should consume up to 1.8 grams of protein per kilogram per day.
- A balanced diet can directly influence post-race performance and recovery. Protein intake can be through food or protein sports supplements.
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Why is protein essential for running?
Protein is essential for everyone, but it takes on a special significance for runners. Aside from the obvious impact on muscle, protein has a range of direct and indirect benefits that can influence a runner’s performance:
- It improves weight-to-power ratio.
- It helps to maintain or reduce body weight.
- It increases endurance.
- It repairs and builds muscle tissue.
- It increases the intensity and duration of training sessions.
What are the runner’s protein needs?
Runners have a high demand for carbohydrates, accounting for 55-65% of their daily diet.
In addition, their daily protein requirement is higher than that of the average population: while the average person needs 0.8 grams per kilogram of lean weight, a runner requires between 1.5 and 1.8 grams per kilogram.
What are the most protein-rich foods for runners?
For a runner, getting protein from natural and complete sources is essential. Some of the protein-rich foods that can be incorporated into a runner’s diet include:
| Food | Grams of protein per 100g |
| Chicken Breast | 23g |
| Beef | 23g |
| Salmon | 21g |
| Canned Tuna | 24g |
| Sardines | 19g |
| Eggs | 13g |
| Almonds | 25g |
| Cottage Cheese | 14g |
| Greek Yoghurt | 5g |
| Boiled Chickpeas | 8.9g |
| Boiled Lentils | 8.2g |
| Tofu | 11g |
| Milk | 3.4g |
| Brown Rice | 8.4g |
| Oat | 14g |
| Peanuts | 24g |
| Walnuts | 15.2g |
*Please note that figures are approximate and may vary depending on preparation, variety, and other factors.
Protein Supplements for Runners
When it comes to running, proper protein selection is essential to achieve maximum performance. The choice of the ideal protein will depend on individual needs and the time of consumption. It is essential to find the one that best suits your routine and goals.
Whey protein: Ideal for post-workout consumption due to its muscle recovery capacity. It is especially beneficial for distance runners.
Buy whey protein concentrate at HSN
Casein: It releases amino acids gradually. It is the perfect choice before bedtime to take advantage of its sustained release during the night’s rest.
Time-release proteins: They combine several sources to provide a steady supply of amino acids to the body over time.
Buy sequential-release protein at HSN
When is the optimal time for consumption?
Although we have mentioned that in general it is important to consume the necessary proteins for each runner, it is possible to optimise protein intake at certain times, favouring recovery and performance:
- Pre and Post Workout, from Whey Protein (ideally Hydrolysed).
- Before Bedtime, consuming a dose of Casein.
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