How much protein do runners need?

Protein has been getting a lot of attention over the past year. Along with some other specific populations, runners and endurance athletes have higher protein needs than non-active people. Higher amounts of protein are needed to facilitate the repair and synthesis of muscle tissue that is stressed and damaged during exercise (carbs are also critical to support our training, support muscle synthesis, supply energy, protect hormone levels, etc. - both have very important roles).

Protein recommendations for runners: 1.2 - 2.0 g protein per kg body weight per day.

You can determine your weight in kilograms by dividing your weight in pounds by 2.2.

A practical way to meet your protein needs is to aim for 20 - 40 g protein per meal x 3 - 4 meals (males at higher weights, vegans, & masters athletes should aim for the higher end of the range) .
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One thing to note is that plant-based protein sources often need to be consumed in larger volumes than animal protein sources in order to reach an equivalent amount of protein.
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Above I have provided some example of animal and plant based protein sources, and below examples of a day of eating that provides ~115 g of protein.

It doesn't have to be hard or expensive, but will take some planning and creativity to meet all your protein needs. And if it still feels overwhelming or confusing, I am always taking clients and would love to help. You can also follow me on Instagram @marathonmama_rd for more running nutrition related content.
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