How much protein do runners need?
Runners need 1.2-1.6 grams of protein per kg of body weight daily — more than sedentary people (0.8g/kg) but less than bodybuilders (2g/kg). Spread it across 4-5 meals of 20-30g each for optimal muscle protein synthesis. High-mileage runners and those doing strength training need the higher end.
The old 'carbs for runners' message missed half the picture. Protein is critical for muscle repair, tendon health, hormone production, and immune function — all of which suffer under training load. Current sports science recommendations for endurance athletes: 1.2-1.6g per kg of body weight daily, up from 0.8g/kg for sedentary adults. For a 70kg runner, that's 84-112g of protein per day. Higher-mileage runners (80+ km per week), those training during injury recovery, and runners who also strength train should aim for the upper end or slightly above — 1.6-1.8g/kg. Distribution matters: spread protein across 4-5 feedings of 20-30g each rather than loading it all in one meal. Each 20-30g dose maximizes muscle protein synthesis for 2-3 hours. Good protein sources: eggs, chicken, fish, paneer, dal (combined with rice for complete protein), greek yogurt, milk, tofu, tempeh, soy products, and whey protein. Indian vegetarian runners should pay attention — plant protein sources have lower bioavailability, so aim slightly higher (1.4-1.8g/kg) and include a variety of legumes, dairy, and grains to get all essential amino acids. Post-workout protein (20-25g within an hour of finishing) is especially important for recovery. Protein doesn't make you bulky — it's fundamental fuel for endurance adaptation.