How much protein do runners need?

Bodybuilders, powerlifters and gym-goers are known for typically tracking protein – more so than runners or sprinters.

Despite running being seen as a predominantly cardio activity, you should also be focusing on your protein intake to build on endurance, aid in muscle repair during rest days, and support your immune system so you don’t fall ill while you’re out running in different weather conditions.

Here, we’ll go through why protein is important for runners, and answer that age-old question every athlete has: how much protein should I be eating?

How much protein should I eat as a runner?

You might be shocked to learn that runners actually need more protein than you think – around 15-20% of your overall diet. It’s recommended that you should be eating around 0.75g of protein per kg of body weight in order to fuel your body and repair your muscles. This means that if you weigh 75kg, you should be eating at least 56g of protein per day.

However, if you’re a serious runner who’s taking to the track for at least a few hours every week, you may want to increase this so it’s closer to 1g of protein per kg of body weight.

This is due to how much energy you’re burning off when working out. Burning more energy means that you need more protein to repair and rebuild your muscles, which can lessen any pains from delayed onset muscle soreness. Having the right amount of protein in your diet means that you’ll recover faster between runs, allowing you to keep training to go faster and further.