Protein for Runners: Daily Needs and Timing
Runners need about 1.2-1.6 g of protein per kg of body weight per day, more than non-runners but less than strength athletes. A 65 kg (143 lb) runner therefore targets roughly…
Calculate Your Protein IntakeRunning is often thought of as a carbohydrate sport, but the repeated impact damages muscle fibres that protein rebuilds. Higher-mileage and marathon runners sit at the top of the range because chronic training and calorie deficits can otherwise erode lean mass and slow recovery.
Pair protein with carbohydrate after long or hard runs to refuel glycogen and start repair at the same time. A 3:1 or 4:1 carb-to-protein ratio in the first hour works well, and spreading the rest of your protein evenly across the day supports overnight recovery.
- General target: 1.2-1.6 g/kg per day
- High-mileage weeks: move toward the upper end
- Post-run: carbs plus 20-30 g protein within an hour
- Do not cut protein when dieting for race weight
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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