Tasty Tuesday: The Role of Protein in a Runner’s Diet

For beginner runners, carbohydrates often take centre stage as the main source of energy. However, protein plays an equally important role in helping your body recover, build strength, and adapt to the demands of running.

In this week’s Tasty Tuesday, we’ll look at why protein matters for runners, how much you really need, and some practical ways to include it in your diet without overcomplicating things.

Why Is Protein Important for Runners?

Protein is essential for repairing and rebuilding muscle tissue that breaks down during exercise. It also supports overall recovery, helps maintain a strong immune system, and can even aid in weight management by keeping you feeling fuller for longer.

For runners, protein serves three key functions:

• Muscle Repair: Running, particularly long distances or higher intensities, can cause small tears in muscle fibres. Protein helps repair these, allowing your muscles to grow stronger.
• Recovery: After a run, consuming protein alongside carbohydrates helps replenish energy stores and kick-start recovery.
• Injury Prevention: A diet with adequate protein can reduce the risk of injuries by supporting muscle and joint health.

How Much Protein Do Runners Need?

The amount of protein you need depends on your activity level and body weight. For most runners, the recommendation is:

• 1.2 to 2.0 grams of protein per kilogram of body weight per day.

For example, if you weigh 70 kg, aim for 84 to 140 grams of protein daily. Beginners may fall closer to the lower end of the range, while those doing intense training or strength work may require more.

When Should You Eat Protein?

To maximise its benefits, it’s best to spread your protein intake throughout the day. Here’s a rough guide:

• Breakfast: Include a source of protein to start your day strong.
• Snacks: A mid-morning or afternoon protein-rich snack can support recovery and satiety.
• Post-Run: Aim for 15–25 grams of protein within an hour of finishing your run.
• Dinner: Include a larger serving of protein to aid overnight recovery.

Best Protein Sources for Runners

Here are some high-quality protein options to include in your diet:

• Animal-Based Proteins:
  • Eggs: Versatile and nutrient-dense.
  • Chicken and Turkey: Lean and easy to prepare.
  • Fish: Salmon, mackerel, and tuna provide protein and heart-healthy omega-3s.
  • Dairy: Greek yoghurt, milk, and cheese are excellent sources of protein and calcium.
• Plant-Based Proteins:
  • Lentils and Beans: High in protein and fibre, great in soups or salads.
  • Tofu and Tempeh: Excellent options for vegetarians and vegans.
  • Quinoa: A complete protein and a great alternative to rice or pasta.
  • Nuts and Seeds: Almonds, chia seeds, and pumpkin seeds are nutrient-packed snacks.

Easy Ways to Add Protein to Your Diet

Here are some simple ways to incorporate more protein into your meals and snacks:

• Add a boiled egg or a handful of nuts to your breakfast.
• Blend Greek yoghurt or a protein powder into your smoothies.
• Top your salads with grilled chicken, tuna, or roasted chickpeas.
• Snack on cheese and wholegrain crackers or a protein bar.
• Use lentils or beans as the base for soups and stews.

Protein and Weight Management

For beginner runners looking to lose weight or maintain a healthy balance, protein can be especially helpful. It takes longer to digest than carbohydrates, which means it helps you feel fuller for longer and reduces the likelihood of post-run overeating.

Simple Recipe: Protein-Packed Energy Bites

Here’s an easy, no-bake recipe to add a boost of protein to your day:

Ingredients:

• 1 cup oats
• ½ cup peanut butter
• ⅓ cup honey
• ½ cup chia seeds or flaxseeds
• ½ cup dark chocolate chips (optional)

Instructions:

1. Mix all the ingredients in a large bowl until well combined.
2. Roll into small bite-sized balls and place on a baking tray.
3. Refrigerate for at least an hour to firm up.
4. Store in an airtight container in the fridge for a quick grab-and-go snack.

Each bite is packed with protein, fibre, and healthy fats, making them perfect for post-run recovery or an afternoon energy boost.

In Summary

Protein is a cornerstone of any runner’s diet, supporting recovery, muscle repair, and overall health. By incorporating a variety of protein sources into your meals and snacks, you’ll feel stronger, recover faster, and be ready to tackle your next run.

Join us next week on Tasty Tuesday as we continue exploring how nutrition can support your running journey!