Rewind 20 years and many of us would have associated protein with muscle-bound body builders. But these days, we know better. Protein is an essential part of a healthy diet, whether you’re regularly exercising or not. And for those who are regularly out running, it becomes even more important.

In the last few years, the protein products available on the supermarket shelves has boomed. We’re seeing a huge influx of protein-based ice cream, cookies, pancakes and even kefir with added protein lining the shelves.

But how much protein do we need as runners? And how much is too much? It all depends on many factors, including how much you’re training and your individual body type. We talked to our expert team of nutritionists to find out the answers to all our burning protein questions…

Protein guide for runners

What is protein?

It’s a bit of a buzzword, but let’s go back to basics: what is protein? Of the three macronutrients (carbohydrates, fat and protein), it is protein that is the body’s ‘building block’. It’s vital for repair and growth of all bodily material including muscle.

There are about 20 different amino acids which are commonly found in plant and animal proteins. For adults, nine of these must be provided in the diet and these are the ones which are defined as ‘essential’ amino acids because our bodies cannot manufacture them. Without sufficient amounts of these essential amino acids on board, the nervous system, digestion and our immunity can become compromised.

Why do runners need to think about their protein needs?

When we run we cause micro-damage to our muscles. This damage triggers a process that repairs itself, which also helps to strengthen the muscle so that it is better prepared for a similar occurrence in the future. This process is known as Muscle Protein Synthesis (MPS). It’s the reason that with the right training our muscles become more powerful and/or stronger over time.

In order to do this process, our bodies need enough protein. That may well mean that we need to consume more protein than we would need to maintain our usual bodily functions. Without it, our body can’t fully recover between training sessions resulting in fatigue, overtraining and even injury.

So, how much protein do runners need?

Here’s where we need to do a bit of maths (sorry!). Experts recommend that runners should aim to eat at least 1.2g of protein per kilo of their bodyweight each day. So if a runner weighs 70kg, they should eat 84g of protein per day (70 x 1.2).

However there is one more important consideration to be made in terms of protein, and that is the leucine threshold.

Leucine is one of the 20 amino acids that form protein, and it is a key component in the triggering of MPS. For MPS to be triggered a person needs to consume a serving of at least 2.5g of leucine. As this all starts to get a bit complex it is easier to aim to eat a serving of protein that provides at least 0.3 – 0.5g of protein per kilogram of bodyweight, as that will contain the 2.5g of leucine required.

So to trigger MPS, someone who weighs 70kg needs to eat a serving of protein that is at least 21g (70 x 0.3). Evidence shows that it is better to consume several portions of protein of at least this size and then to have a break of at least 1.5 hours before consuming protein again. This allows the body to return to baseline before kickstarting the MPS process again, which is found to be more effective for adaptations.

Do protein needs change as we age?

In short, yes. As we get older, our body composition naturally changes and we require more protein per kilo of bodyweight. Since appetites tend to shrink with age, there is a risk that some groups of older individuals might not be getting enough protein. To make matters worse, we also don’t absorb protein so easily as we get older.

Focusing on a protein-rich diet is really important as we get older, and we may well need to take protein shakes or supplements to ensure we’re getting enough.

Do I need to eat protein right after my run?

It’s not mandatory, but many experts will recommend including protein in your post-run recovery food to support muscle repair, especially after longer, more intense runs.

Can protein help me to lose weight?

If you’re trying to lose weight, increasing your protein intake can be beneficial. Adequate protein in the diet can help to stabilise blood glucose and therefore improve fat-burning, according to experts. That being said, there is an upper limit to the benefits that protein provides within the context of losing weight. It’s also important to consider where your protein is coming from.

Are protein powders a good source of protein?

As we’ve mentioned above, protein powders and other supplements can be a great way to boost your protein intake when you’re trying to consume more. They’re also a good way to bump up your protein intake if you’re following a vegetarian or vegan diet.

That being said, it’s important to remember that they are quite heavily processed, and sometimes include a lot of sugar or sweeteners. It’s also worth noting that, when eaten in isolation, these protein types can be low in some of the essential amino acids our bodies need. Our experts recommend adding them into to a varied diet containing whole protein-rich foods such as meat, fish, dairy, eggs, tofu, nuts and legumes. This will help to ensure that you’re getting the full range of amino acids you need.

If I’m taking collagen, does that count as protein?

Collagen is a popular supplement for us all at the moment, promising improved skin, hair and joints. While it is absolutely a protein, it’s not a complete protein. It lacks leucine, which is that amino acid we mentioned above that’s essential for muscle repair. Basically, don’t rely on it as your sole post-exercise protein. Think of it as connective tissue support, rather than a muscle builder.