Why is protein important to runners?

By Henry Howard

At this time of the year, many runners are in a recovery period, strength-building mode or starting to rebuild for a key spring race. Wherever you are in your running journey, getting enough protein is critical for runners and other endurance athletes.

This is especially important for masters athletes but runners of all ages will benefit from proper protein intake. Why is protein important to runners? When runners don't get enough protein, they can face negative effects that impact their physical and mental health.

That’s a good place to start in this post, which will also cover how to incorporate protein into your routine, the best plant-based sources for the macronutrient and the impact on masters athletes and more.

What happens if runners do not get enough protein?

Runners who are protein-depleted can suffer short-term effects such as delayed muscle recovery after runs, increased muscle soreness called DOMS or Delayed Onset Muscle Soreness, feeling fatigued, an increased risk of injuries and a compromised immune system, which could lead to more frequent illness.

For those who do not get enough protein over a longer period of time may face even more troubling consequences. Those include gradual loss of muscle mass, decreased running performance and endurance, weakened tendons and ligaments, higher risk of stress fractures due to reduced bone density, slower healing from injuries, poor adaptation to training and difficulty maintaining or building strength.

One way to monitor any long-term issue would be to get tested and monitor levels of iron, B12 and zinc, which may include an issue.

But the impact is not just physical. Those who are deficient in protein may also suffer mental or emotional consequences. Those could include increased irritability, poor concentration, a lack of motivation to train and possible mood changes.

These issues can create a negative cycle where inadequate protein leads to poor recovery, which affects training quality, which in turn impacts overall running performance

What crucial roles does protein plan for runners?

Running creates small tears in muscle fibers. Protein provides the building blocks (amino acids) needed to repair this muscle damage and strengthen the tissue, especially after long or intense runs.

Protein also provides muscle maintenance. During endurance running, some muscle protein breaks down for energy. Consuming adequate protein helps prevent excessive muscle loss and maintains lean muscle mass.

It can also support your immune system. Regular training especially at high levels can temporarily suppress immune function, which is even more important during cold and flu season. Protein helps produce antibodies and other immune cells to keep runners healthy and able to train consistently.

Additionally, while carbohydrates are the primary fuel source for running, protein helps maintain stable blood sugar levels during longer runs and helps store glycogen (energy) in muscles.

How much protein is needed and what are some plant-based sources for runners?

The amount of protein needed varies based on training volume and intensity, but most runners benefit from consuming 1.2-1.6 grams of protein per kilogram of body weight daily. The higher end of that for me would be about 90 grams. However, I aim for at least 100g of protein a day.

Remember to eat a variety of foods throughout the day to ensure you're getting all essential amino acids. Plant-based runners might need to consume slightly larger portions of protein-rich foods since plant proteins are typically less concentrated than animal proteins.

As a plant-based athlete, I have found over time that it’s easier to get in enough protein than some may believe.

Here are some options for plant-based or vegan runners:

Complete proteins (containing all essential amino acids):

• Quinoa: 8g protein per cup.

• Soy products: tofu (10g per ½ cup), tempeh (15g per ½ cup), edamame (17g per cup)

• Plant-based protein powders: pea, hemp, or soy protein blends.

Protein-rich combinations:

• Rice and beans (15g protein per cup), a classic combo provides all essential amino acids

• Hummus on a slice of bread, bagel or pita (10g-15g protein, depending on amount in the bread source)

• Lentils with rice (18g protein per cup)

High-protein plants:

• Lentils: 18g protein per cup

• Chickpeas: 15g protein per cup

• Black beans: 15g protein per cup

• Nuts: almonds (6g per ounce), walnuts (4g per ounce)

• Seeds: pumpkin seeds (9g per ounce), hemp seeds (10g per 3 tablespoons), chia seeds (5g per 2.5 tablespoons).

My go-to meal:

After a morning run or ride, my traditional recovery meal is a bowl of granola; banana or apple; lots of berries; and chia, hemp and flax seeds, topped with almond milk. If you also need a quick post-run option, here are some others to try:

• Smoothie with plant protein powder, banana, berries and plant milk.

• Toast with peanut or almond butter, a banana and hemp seeds.

• Overnight oats made with soy milk, berries and chia seeds.

How should protein intake differ for a masters runner, age 50 or older?

As a masters athlete, I know my protein requirements have increased. Runners who are over age 50, need more protein than younger runners because the body becomes less efficient at processing protein, known as anabolic resistance.

Additionally, muscle mass naturally decreases with age, called sarcopenia, which requires more protein to maintain. As runners, we are breaking down muscles more frequently, which adds to the need for protein.

Due to increased protein requirements, older adults should aim for the higher end of the per kilogram protein ratio. Or to keep it simple, determine your average daily intake based on weight, then round up — similar to how I came up with my goal of 100g daily.

The timing is also more critical for adults. Only so much protein can be absorbed by the body at one time so aim to get in 25g-30g of protein per meal or snack throughout the day. The body also uses protein overnight when you are sleeping to recovery and repair itself. So including a protein source before going to bed will boost recovery.

Other resources:

• Here are seven things runners should know about protein.

• How to get enough protein on a plant-based diet.

• The benefits of protein powders for runners.