While most distance runners know protein is important, they may not know when, what type and how much protein to consume to support optimal training and performance. Scroll down to find out more!

Functions of Protein

• enzyme structure and function

• hormonal regulation

• building and maintaining body tissues (including muscle tissue) 

• providing energy

Protein Recommendations

Protein needs for endurance runners range from 1.2-1.6 g/kg/day, depending on the intensity and duration of the activity. As training volume increases (i.e., an increase in intensity and/or duration) so do protein requirements. Ultraendurance distance runners should aim for the higher end of the range and might even benefit from slightly higher intakes (i.e., 1.8-2.0 g/kg/d).

Note: The body does not store excess amino acids, so protein intake that exceeds the body’s need will either get converted to glucose or fatty acids for immediate use or stored energy.

Before Exercise

Research does not support a "performance" benefit of protein intake before endurance exercise; however, a small amount of protein (~15-20 grams) as part of a pre-exercise meal is not harmful and may improve the palatability and satiation.

During Exercise

As long as carbohydrate intake is optimal, protein intake during endurance exercise is not likely to have any benefit on endurance performance.

After Exercise

Runners should consume ~20-40 grams of protein as part of their post exercise meal. Protein is needed to replace amino acids oxidized during exercise, aid in the repair of tissue damage and provide substrate for muscle protein synthesis. Additionally, co-ingestion of protein and carbohydrate post exercise may enhance glycogen re-synthesis, compared to carbohydrate only consumption— which may positively impact recovery and performance.

Are protein drinks, powders, or other protein supplements necessary?  

Protein supplements are the most popular dietary supplements for athletes. They are convenient, relatively inexpensive and can be quite tasty. But, for most athletes they are unnecessary IF they are consuming a nutrient dense diet that is adequate in energy (calories), carbohydrates and, of course, protein.

It is always best to get your protein from food. Why? Because most foods contain whole proteins and a protein-rich meal provides multiple sources of protein vs supplements which often contain single amino acids or single protein sources.

Single amino acids (including common branch-chain amino acid supplements) are not only mostly ineffective but can be harmful. They can lead to amino acid imbalances and gastrointestinal side effects.  

Ideally, protein requirements should be met by eating well balanced meals and snacks. Nonetheless, for runners who are unable or unwilling to meet their needs through food, a protein supplement may be beneficial. Runners should choose a whole intact protein supplement. Some examples include whey, casein, egg whites, and plant-based protein powders such as soy. Choosing the best option for you will depend on preference of it’s source (i.e. animal or plant based), and taste and texture preferences. Some protein powders have additional ingredients and/ or flavorings; this should also be a consideration if choosing a protein powder supplement.

Why Vegetarians and Vegans May Need More Protein

Vegans and vegetarians consuming less than 50% of their protein from animal based-protein should consume additional protein, above their individual needs. 

Rationale

1. While most plant proteins contain all the essential amino acids, plant sources of protein generally have lower digestibility and bioavailability, therefore, less total protein is available for use by the body. Plants contain many healthful properties, such as vitamins, minerals and fiber; however, some plant components are considered antinutrients and interfere with the digestion and absorption of proteins. Examples of these ‘antinutrients’ are trypsin inhibitors, tannins, phytates, phenolic compounds, oxalates, saponins, cyanogenic glycosides, gossypol, goitrogens, lectins, protease inhibitors, and chlorogenic acid. 

2. The higher fiber content of plant-based diets may further decrease the amount of protein digested and absorbed.

3. Many plant-based protein sources contain lower amounts of essential amino acids (compared to animal-based sources) and therefore may not be used to the same efficiency as animal-based proteins.

How Much More? 

• Increase protein by ~25% of your estimated protein needs if 50% or more of your protein is coming from plant-based protein sources  

• Meet protein needs based on the higher end of the recommended protein intake range for endurance athletes (1.4-2g/kg/day) 

Practical Application

• Foods containing ≥7g protein per serving are generally considered a good source of protein

• Add multiple protein sources in each meal

• Include protein with each snack

• Choose soy milk instead of lower protein milk alternatives (ex: oat, almond, cashew, rice, etc); have in coffee, black tea, or matcha 

• Make sauces, dips and spreads higher in protein; check out some recipe here

• Add seeds to open faced sandwiches, tacos, burrito bowls, topped on soups, and veggie  tofu scrambles 

• Have both beans and tempeh slices on tacos

Vegetarian Protein Sources 

• Soy products- soy milk, tofu, tempeh, edamame

• Nuts and nut butters- peanuts, almonds, walnuts, cashews, pecans, pistachios, macadamia, etc.

• Seeds- hemp, chia, ground flax, sunflower, pumpkin, sesame

• lentils- there are many many varieties; choose from a large assortment at in Indian grocery store

• Beans and bean dips- Pinto (and refried beans), black, garbanzo (and hummus) , kidney beans, cannelloni

• Protein powders

• If not vegan: eggs, dairy products (milk, yogurt, cheese)

• Proving smaller amounts to compliment above mentioned sources: whole grains and vegetables

References

Kniskern MA, Johnston CS. Protein dietary reference intakes may be inadequate for vegetarians if low amounts of animal protein are consumed. Nutrition 27 (2011) 727–730