How Much Protein Do Runners Need: What Do The Experts Say

In collaboration with expert runners and our friends from the running blog Pace Passion, this article explores the value of protein and adding creatine for runners. The author himself, Oleksandr Zagrebelny is a runner, coach, and member of Nike Run Club.

Whether you are doing strength training or focusing on aerobic exercises like running, consuming enough protein is essential for performance and long-term results. However, knowing how much protein do runners need can be tough for many beginners and some experts.

Many experts would recommend somewhere in the range of 0.5 to 0.9 grams of protein per pound of body weight, but this can vary significantly depending on goals and intensity.

Today, we explore the facts and look at how much protein runners truly need depending on their goals and the type of running they do. You will see that short-distance runners might get by with a little less protein, whereas long-distance or marathon runners might need to put in a few more meals or even consider adding creatine to optimize results.

How Much Protein Do Runners Need

The protein intake you need is not as clear-cut as it might seem. In fact, numerous variables will affect how much protein you need. For most people, visiting a clinical dietician would be the best way to determine your protein intake.

Since the nitrogen balance approach is often used to determine the protein intake needed by athletes, a 1988 study testing the urine, feces, and sweat of elite athletes (runners and skiers) revealed that these athletes needed a minimum of 1.36 grams of protein per kg of body weight each day. However, these are mostly geared toward elite runners.

However, casual runners or beginners can easily get away with less protein intake due to less intense training regimes. For most beginners and intermediate athletes, dipping to around 1 gram of protein per kilogram of body weight should have enough effects for muscle building and recovery.

Those focusing primarily on short-distance running could focus on eating only half their body weight in protein, which should be adequate for effective results. On the other hand, long-distance runners will be more likely to burn off more calories. This in return means that sticking to the upper ends of the recommended protein intake should be considered.

According to Pam Nisevich Bede, a food expert, nutritionist, and author;

“The more energy you burn off in exercise, the more protein you need to ensure that your body doesn’t break done your muscles to fuel your workouts”

However, keeping track of your daily protein is one of the toughest aspects and many people simply ‘wing it’ with guesswork.

Determining How Much Protein You Currently Consume

Since each individual is different and the body operates differently depending on your workout routines and intensity, calculating the exact number is tough.

However, it is important to start by tracking your current intake of protein and other macro calories if you are to get the best possible results. This will give you a baseline, which enables you to determine whether to add more protein or not.

Dieticians are the best option for accurate results, and your doctor can aid in this by doing blood tests, which would further aid the dietician in getting as close to perfect as possible. However, we now have access to a variety of online calculators and apps that make this much easier. Unfortunately, it isn’t always accurate.

For beginners starting with an app like myfitnesspal will allow you to scan your foods into the app, which gives you a broad overview of the protein content. This will enable you to make minor adjustments where needed and add meals as required.

As a basic rule of thumb, you should stick around 0.5 to 0.9 grams of protein per pound of body weight, which should yield the best results.

What Are The Benefits Of Consuming Enough Protein As  A Runner

By consuming the right amount of protein, you will notice drastic changes in your body and workout routine. Most notably, these will be seen in the recovery process, while consuming enough calories will aid in energy levels and reduce fatigue with intense workouts.

Alternatively, those who fail to consume an adequate amount of protein could find their bodies turning to muscle to fuel workouts and it regresses significantly during workouts. Energy levels will see a significant dip as the body goes into survival mode.

Conclusion

To see the maximum results from your workouts and experience long-term gains, protein is the most important nutrient to get right. While online calculators will give you an idea, visiting a dietician or someone trained in understanding this concept would be a significant improvement to your running workouts.

But let us know in the comment section how much protein you take in each day and how this has improved your running.

Meta: Breaking the confusion of how much protein do runners need for the optimal training results.

Sources

• M. Tarnopolsky, Influence of Protein Intake and Training Status on Nitrogen Balance and Lean Body Mass, Journal Of Applied Physiology, January 7, 2024
• Smith JW; Holmes ME, McAllister MJ, Nutritional Considerations For Performance In Young Athletes, Journal Of Sports Medicine, January 7, 2024