7 Best Protein Powders For Runners in 2024

Author: Oleksandr Maksymenko (5 years as FPA-Certified Nutritionist, MS in Sports Dietetics)

Whether going to the gym or not, you’ve undoubtedly heard of proteins. And you might have heard the word ‘whey’ mentioned once or twice in that protein conversation. 

I’m not here to talk about regular or traditional protein. I want to talk about grass fed whey protein - the best grass fed whey protein in fact - and why it is so different from standard whey protein.

This won’t be a sales pitch or me rambling about how this is the best thing in the world. No.

I’ll lay out all the facts for you, so you can make an informed decision on what you think is best for you and your body.

First, I’ll list the top 7 grass fed whey proteins that you can buy, all of which I can recommend. I’ve used all of them, and I like some more than others, and I’ll tell you my thoughts on why that is.

After that, in this article, I’ll tell you what grass-fed whey protein is, what the benefits of grass-fed whey are and what the difference is between asking for regular protein and grass-fed whey protein. That section will likely blow your mind.

I’ll also go into detail about what you are buying: Is it just pure protein, or is it filled with fluff stuff? Will there be artificial or natural sweeteners or no sweeteners at all?

Because what is the point of going through all this trouble to buy some high-quality and healthy protein, only for it to be sweetened with something that will counteract all the benefits you might be getting otherwise?

 In a hurry? 

In a hurry?

In a hurry and can’t keep reading? How about you check out the Transparent Labs 100% Grass-Fed Whey Protein Isolate.


Starting our list of the best protein powder for runners is Transparent Labs 100% Grass-Fed Whey Protein Isolate. This protein for runners is also a great choice for anyone looking to shed weight. Every scoop of this protein supplement will provide 120 calories and 28g of protein.

Our team, comprised of certified nutritionists, coaches, medical professionals, and pro athletes, has evaluated 30 protein powders for runners and has comprised a list of the 7 best ones. The protein powders went through a detailed analysis based on 6 key factors, with our team spending 8 weeks testing most of them. In addition to this rigorous testing, we've also read combed through hundreds of online reviews. We constantly update our list, so we encourage you to leave feedback, share your stories, and join the discussion!

Ok, let’s finally list all 7 whey proteins I’ll cover in this article, with their overall score in various categories. After that, we will cover each one in more detail.

best protein powder for runners
ProductTotalMacronutrient BreakdownTaste/ FlavorNutrition Label TransparencyFat Content TransparencyMixabilityValue for Money
Transparent Labs 579.59.59.59.5109
Naked Whey 569.59.5999.59.5
Optimum Nutrition54999999
Isopure5398.59998.5
Orgain52.58.59.59898.5
Dymatize52.5998.51088
Vega vegan protein51.5998.58.588.5
Transparent Labs 100% Grass-Fed Whey Protein Isolate

Transparent Labs is one of those companies that prefer quality over quantity. As such, their product catalog is slightly smaller, but you can always rest assured of their products. Their whey protein isolate is no exception.

It's an all-natural product source with no artificial color, preservative, or flavoring. 

  • Diet Type: Lean Muscle growth and weight loss
  • Suitable for Vegans: No
  • Protein Source: Whey Isolate
  • Serving size: 32.96-34.5g
  • Price per serving: $1.9
  • Protein Percent of Calories: 93%
  • Proteins: 28g
  • Carbohydrates: 1-2g
  • Fat: 0
  • Sugar: 0
  • Company Founded: 2015
  • Recommended By: Paul Sklar

Macronutrient Breakdown

The isolate whey protein powder consists of almost every nutrient that you would expect. An average scoop of 32.96-34.5g consists of 28g of protein. It will also provide you with 270 mg Sodium and a total of 2g of carbohydrates. 

Taste/Flavor

The isolated whey protein comes in 8 different flavors. 
  1. Oatmeal Chocolate Chip Cookies
  2. Chocolate Peanut Butter
  3. Milk Chocolate
  4. Cinnamon French Toast
  5. Strawberry
  6. Mocha
  7. Vanilla Peanut Butter
  8. French Vanilla

Nutrition Label Transparency

The protein powder for long-distance runners is also quite good in terms of nutritional transparency. Transparent labs have developed their label with the latest regulation and have clearly mentioned every nutrient and its subcategory. 

The label mentions both the quantity of these nutrients per serving and the percentage they make. 

Fat Content Transparency

This protein for runners is also a great choice for anyone looking to shed weight. Every scoop of this protein supplement will provide 120 calories and 28g of protein. And more specifically, no fats at all. The content of both saturated fats and trans fat is 0. 

Mixability

The mixability of this protein powder is not extraordinary, but it's on par with almost every protein powder in this range. The powder doesn't stick together or form lumps, even in water. You can mix it in 1-2 minutes using a shaker. 

Value for Money

This protein is one of the best protein powders for runners that you can buy. It's 100% grass-fed, contains zero fat, and has excellent flavor choices. So, it's safe to say the Isolate whey is worth every dime.

57Expert Score

Transparent Labs is one of those companies that prefer quality over quantity. As such, their product catalog is slightly smaller, but you can always rest assured of their products. Their whey protein isolate is no exception.

Macronutrient Breakdown
9.5
Taste/Flavor
9.5
Nutrition Label Transparency
9.5
Fat Content Transparency
9.5
Mixability
10
Value for Money
9
(Show More)

Positives:

  • 100% Grass-fed

  • Zero-fats 

  • 8 flavor options

Could be better:

  • Mild sourness in taste

Naked Whey 100% Grass Fed Whey

Made from quality milk from a Californian family dairy farm, the Naked whey is yet another good option for runners. The cold-processed protein offers an all-rounder functionality. You can use it for muscle recovery, muscle gain, or to simply maintain your muscle mass. 

  • Diet Type: Muscle growth and recovery
  • Suitable for Vegans: No
  • Protein Source: Whey Concentrate
  • Serving size: 30g
  • Price per serving: $1.19
  • Protein Percent of Calories: 83%
  • Proteins: 25g
  • Carbohydrates: 3g
  • Fat: 2g
  • Sugar: 2g
  • Company Founded: 2014
  • Recommended By: Tiffany

Macronutrient Breakdown

This protein for long-distance runners consists mostly of protein. One serving of 30g or two scoops of the flavorless naked whey contains around 25g of protein. It will also provide you with 120 calories and 3g carbs with some minor micronutrients like potassium, calcium, iron, and more. 

Taste/Flavor

The most popular variant of the naked whey is flavorless. It makes the powder acceptable for cooking snacks. However, you do get three other options.
  1. Chocolate 
  2. Vanilla
  3. Strawberry

Nutrition Label Transparency

Being one of the best protein powders for runners selling worldwide, the naked whey is completely trustable. As such, the company tried to mention every minor detail about its nutrient content on the label. Its label has information about all the nutrients and micronutrients that you need to know. There's also a table with details about the amino acids in the powder. 

Fat Content Transparency

The fats in this protein powder make up around 3% of total calories per serving. And even these 3% are saturated type fats. But the fat content can change depending on your flavor. The chocolate flavor Naked whey has slightly more fats than other variants. 

Mixability

The unflavored version of this naked whey is specifically developed to go perfectly with any flavoring or shake. It's also usable for cooking snacks, so you can expect good mixability from the powder. 

Value for Money

With around 76 servings of protein powder in a single jar, the protein powder cost around a dollar per ounce. It's high in protein, moderate in calories, and fats. Thus, it's a good purchase option for runners buying protein to increase their muscle growth or to speed up muscle recovery.  

56Expert Score

Naked whey is yet another good option for runners. The cold-processed protein offers an all-rounder functionality. You can use it for muscle recovery, muscle gain, or to simply maintain your muscle mass.

Macronutrient Breakdown
9.5
Taste/Flavor
9.5
Nutrition Label Transparency
9
Fat Content Transparency
9
Mixability
9.5
Value for Money
9.5
(Show More)

Positives:

  • Gluten and soy free

  • Grass-fed and cold processed
  • No synthetic additive or preservatives

Could be better:

  • Take around 2-3 minutes to dissolve in water

Optimum Nutrition Gold Standard 100% Whey Protein Powder

There's not a single list of good quality protein powder that doesn't mention Gold Standard whey protein, and for a good reason. The protein powder and its parent company Optimum Nutrition have been in the market for quite some time and have gained a reputation due to its safe and natural formula.

The product is not just rich in nutrients but also available in interesting flavors like ice cream.

  • Diet Type: Increase and maintain muscle 
  • Suitable for Vegans: Contain Dairy
  • Protein Source: Blended Whey (isolate+concentrate)
  • Serving size: 31g
  • Price per serving: $2.16
  • Protein percent of calories: 80%
  • Proteins: 24g
  • Carbohydrates: 4g
  • Fat: 1.5g
  • Sugar: 1g
  • Company Founded: 1986
  • Recommended By: Ilman Saldi, Amy Whitehurst

Macronutrient Breakdown

Like every flavored whey protein powder, the nutrition and calories of the gold standard Whey protein also depend on your flavor choice. The size of the serving can also change. 

However, you can expect around 24g protein in each serving. It will also provide you with around 120-130 calories with approximately 4g carbohydrates. 

Taste/Flavor

The gold standard whey powder has a big monopoly in flavors. The company developed this protein powder in more than 15 different flavors. You can get it in Vanilla ice cream, coffee, white chocolate, banana, and many such flavors. 

Nutrition Label Transparency

The nutrition label on the Gold standard whey protein container has all the necessary information about its serving and nutrition. The label is one of the very few labels that even mention the percentage of protein per serving. 

Although, there is no detail about the amino acids of the whey protein on its container. But that won't be a big problem, as whey is a byproduct of milk and usually has essential amino. 

Fat Content Transparency

The details about the fat content of the protein powder are not complete. Each serving of this protein powder for runners contains 1.5g of fats.

Mixability

The gold standard Whey protein for runners is unbeatable in mixability. It doesn't usually go well with other shakes due to its strong flavor, it's good for use in snacks. It's also quite easy to mix in liquids like milk and water. 

The powder can dissolve in the liquid in less than a minute. You can blend it by stirring, blending, or using a shaker. 

Value for Money

The Gold Standard whey protein has a good reputation and a decent customer base due to its performance and safety. However, it costs slightly more per serving than equally good products like Naked whey. 

But it's available in different quantities, and you can get them in a combo. So, you can consider buying it, especially if you like exquisitely flavored protein shakes. 

54Expert Score

There's not a single list of good quality protein powder that doesn't mention Gold Standard whey protein, and for a good reason.

Macronutrient Breakdown
9
Taste/Flavor
9
Nutrition Label Transparency
9
Fat Content Transparency
9
Mixability
9
Value for Money
9
(Show More)

Positives:

  • Anytime drinkable

  • Multiple flavor choices
  • Around 5.5g BCAAS

Could be better:

  • Contains acesulfame potassium

Isopure Whey Isolate Protein Powder

If you are serious about reducing weight and need a protein powder that aligns with your goal, try the Isopure Low-carb whey protein powder. It's the top-selling weight loss product that's usable by anyone.

  • Diet Type: Muscle gain and maintenance 
  • Suitable for Vegans: No
  • Protein Source: Whey Isolate
  • Serving size: 33g
  • Price per serving: $1.93
  • Protein percent of calories: 91%
  • Proteins: 25g
  • Carbohydrates: 1g
  • Fat: 0.5g
  • Sugar: 0
  • Company Founded: 1984 
  • Recommended By: Nadeem Osuna 

Macronutrient Breakdown

The nutrient content of the protein powder is balanced out for maximum protein and minimum fats. Each serving of 1 scoop or 33g consists of 110 calories with just 1g carbs and no sugar. 

Not to mention, it has a long list of many other essential nutrients, including iron, potassium, chlorides, and more. 

Taste/Flavor

The Isopure low-carb whey protein is most popular due to its Dutch chocolate variant. The dutch chocolate flavor powder has a rich and creamy taste with a hint of sweetness. The powder feels like you are drinking a fun chocolate drink. 
But of course, this isn't the only flavor by Isopure. You can also get your protein in cookies, creamy vanilla, strawberry, and some other flavors. 

Nutrition Label Transparency

The nutrition label on the Isopure protein powder box does not have details about trans fats, saturated fats, and a few vitamins. The company has stuck with only the most essential details to provide an overview of its nutrient content. 

Fat Content Transparency

Developing lean muscle is the current goal of using this protein. Therefore, it's important to know the fat available per scoop of this supplement, and Isopure has clearly mentioned it on the nutrition levels. 

However, the section only tells you about total fats and does not consider the different types of fats. 

Mixability

This Isopure protein comes in a Dutch chocolate flavor that doesn't do well as an additive for other shakes or snacks. But as a standalone product, the powder is excellent. It can dissolve in both water and milk in mere seconds. There are minimal lumps and a very fine consistency once you give it a good shake. 

Value for Money

In terms of value, the Isopure low-fat isolate whey protein powder is pretty good. This protein for long distance runners balances both quality and quantity of the nutrients. And it's lactose-free, making it an ideal option for lactose sensitive athletes, bodybuilders, and usual everyday sports enthusiasts, alike.

53Expert Score

If you are serious about reducing weight and need a protein powder that aligns with your goal, try the Isopure Low-carb whey protein powder. It's the top-selling weight loss product that's usable by anyone.

Macronutrient Breakdown
9
Taste/Flavor
8.5
Nutrition Label Transparency
9
Fat Content Transparency
9
Mixability
9
Value for Money
8.5
(Show More)

Positives:

  • Zero sugar and low carbs

  • Gluten and lactose-free
  • 4g Glutamine

Could be better:

  • Slightly pricey

  • Strong flavor

Orgain Organic Vegan Protein Powder

If you are one of those athletes who like to use only organic protein powders, Orgain organic protein is for you. The powder is purely plant-based, prepared from peas, rice, chia seed along with some other plants. And yes, it's vegan-friendly. 

  • Diet Type: Muscle Recovery
  • Suitable for Vegans: Yes
  • Protein Source: Plants
  • Serving size: 46g
  • Price per serving: $1.26 (approx)
  • Protein percent of calories: 56%
  • Proteins: 21g
  • Carbohydrates: 15g
  • Fat: 4g
  • Sugar: 0
  • Company Founded: 2008
  • Recommended By: Charlotte Backus 

Macronutrient Breakdown

The plant-based protein powder is preferred for post-workout muscle recovery. As such, it includes all nutrients you need to refuel. Each serving will offer you 150 calories. It also has 21g protein, 15g carbs, and 5g fats. 

Taste/Flavor

This organic protein powder has some really distinct flavor options. You can go for the usual vanilla or strawberry flavor or take it up a notch with the iced coffee flavor. There's also a pumpkin spice flavor option. Not to mention, you can get it in an unflavored variant too. 

Nutrition Label Transparency

The Orgain protein powder is a nutrient-rich supplement with around 18 ingredients that form a perfect blend of your athletic needs. The label of the powder container mentions a part of these nutrients along with their percentage in every serving. It has details about carbs, fats, protein, and calories, along with essential vitamins and micronutrients. 

Fat Content Transparency

Most people consume plant-based protein powder after running as its multi-source nature makes it nutrient-rich. And these nutrients include fats.

This powder consists of slightly more fat than the usual whey protein. These fats help to regain the energy you lose after a workout. Luckily, these fats, as the nutrients label on the box shows, are saturated and won't increase your weight.

Mixability

This protein powder consists of protein sourced from various plants blended in together, so its compatibility with other ingredients is pretty apparent. As for its compatibility with milk and water, the powder does need some time to mix, but it does not form lumps. So you won't have any problem with its mixability. 

Value for Money

The vegan-friendly, and all-natural protein powder meets high standards in terms of quality. It has good mixability and flavoring. So, it's a great product for someone whose main goal from their protein is muscle relaxation.  

52.5Expert Score

If you are one of those athletes who like to use only organic protein powders, Orgain organic protein is for you. The powder is purely plant-based, prepared from peas, rice, chia seed along with some other plants. And yes, it's vegan-friendly.

Macronutrient Breakdown
8.5
Taste/Flavor
9.5
Nutrition Label Transparency
9
Fat Content Transparency
8
Mixability
9
Value for Money
8.5
(Show More)

Positives:

  • Lactose and Vegan Friendly

  • USDA certified Organic and chemical-free
  • No gluten or soy

Could be better:

  • Slightly more fats than whey proteins

Dymatize ISO 100 Whey Protein Powder

Dymatize is known for its supplements, protein bars, mass gainers, and more. And the ISO 100 is their flagship product. It's an easy digestion lean type whey protein formula developed using 'Cross-flow microfiltration' for a 'leaner' product. The isolation process also removes a decent amount of lactose, making it a considerable choice for athletes with sensitive stomachs.

  • Diet Type: Lean Muscle growth
  • Suitable for Vegans: No
  • Protein Source: Hydrolyzed Whey Isolate + Whey Isolate
  • Serving size: 30g
  • Price per serving: $1.19
  • Protein percent of calories: 91%
  • Proteins: 25g
  • Carbohydrates: 1g
  • Fat: 0
  • Sugar: less than 1g
  • Company Founded: 1994
  • Recommended By: Cassidy, Braden Olexo 

Macronutrient Breakdown

As said earlier, the ISO 100 is a diet-friendly product. The isolated whey provides you with 25g of protein while adding no fats to your diet. It also has less than 1g sugar and only 1 g carbs, making it ideal for lean muscle development. 

Taste/Flavor

This Whey protein for runners comes in 11 different flavors, some of which are unique. You can get your usual vanilla, banana, chocolate, and peanut butter flavor or go for the unique ones like birthday cake, Fudge brownie, orange dreamsicle, and more. 

Nutrition Label Transparency

Like most other quality protein powder brands, Dy has provided clear information about their protein powder's nutrient content. Its label mentions all the details about the different nutrients and their variants in both weight and percentage. 

Dymatize has also added a small hierarchy illustration to present you with the ratio of essential, non-essential, and conditionally essential amino acids in the powder. 

Fat Content Transparency

The amount of fat in this product is the least of anyone's worries. Being the best protein powder for running that's also a diet plan applicable, this product offers you all the nutrients without adding any fats. 

You can clearly see on the detail label that the powder contains no fats, neither trans nor saturated fats.  

Mixability

Being a hydrolyzed whey, this protein powder has a fluffy texture that can form some small lumps in water. They are not much, and you get rid of them by just shaking properly. 

It doesn't have this issue with milk or shakes, but you should keep this factor in mind.

Value for Money

If you are not sure about which protein powder to buy or have a limited budget, Dymatize is right for you. The product is premium, cost-friendly, and has the essential amino acid.  

52.5Expert Score

It's an easy digestion lean type whey protein formula developed using 'Cross-flow microfiltration' for a 'leaner' product. The isolation process also removes a decent amount of lactose, making it a considerable choice for athletes with sensitive stomachs.

Macronutrient Breakdown
9
Taste/Flavor
9
Nutrition Label Transparency
8.5
Fat Content Transparency
10
Mixability
8
Value for Money
8
(Show More)

Positives:

  • Zero fats

  • Low in lactose
  • Low carbs and gluten-free

Could be better:

  • Has a strong sweet taste


Vega Sport Premium Protein Powder

The vega protein powder is yet another great plant-based protein powder. The protein powder comes with high protein and a decent amount of BCAAs. It's also vegan-friendly and lactose-free, which makes it great for athletes with lactose intolerance or sensitive stomach. Plus, it's both Vegan and NSF-certified.

  • Diet Type: Muscle Recovery
  • Suitable for Vegans: Yes
  • Protein Source: Plant 
  • Serving size: 44g
  • Price per serving: $ 1.98
  • Protein percent of calories: 75%
  • Proteins: 30g
  • Carbohydrates: 6g
  • Fat: 3g
  • Sugar: 2g
  • Company Founded: 2001
  • Recommended By: Dr Jarrett Schanzer 

Macronutrient Breakdown

The protein powder derives its nutrition from plants. All that you will get in each serving is 160 calories and 30g of protein. Not to mention calcium, potassium, sodium, and fats.  

Taste/Flavor

The protein powder for running is available in 5 different flavors. It includes the usual chocolate vanilla and peanut butter, along with berry and mocha flavors. 

Nutrition Label Transparency

The nutrition label on the protein powder is very specific and detailed. Its main table has information about the usual must-have nutrients, but Vega has also added an extra block of data for its users. This block mentions the amino acids and their quantity in the powder. 

Fat Content Transparency

The Vega sport premium protein is a plant-based protein and, as such, provides 0.10oz of fats per serving. Vega has mentioned on the label that fats will contribute to both trans and saturated fat intake. However, it's in a very small proportion. 

Mixability

The plant-based protein powder is smooth and doesn't have any problem mixing with liquids. It doesn't form lumps or leave residue, either. However, it will need some time and a strong shake to dissolve completely. 

Value for Money

The NSF-certified product is great for athletes new to running or working on increasing their speed or endurance. It stimulates their muscles for better growth and provides them fuel for it. 

51.5Expert Score

The vega protein powder is yet another great plant-based protein powder. It's also vegan-friendly and lactose-free, which makes it great for athletes with lactose intolerance or sensitive stomach.

Macronutrient Breakdown
9
Taste/Flavor
9
Nutrition Label Transparency
8.5
Fat Content Transparency
8.5
Mixability
8
Value for Money
8.5
(Show More)

Positives:

  • Packs 9 essential amino

  • Contains Glutamic acid 
  • NSF-certified and non-GMO Project Verified

Could be better:

  • Can get sticky if not used with an adequate quantity of liquid

  • Tends to leave residue without rigorous shake

Why Do Runners Need Protein?

Protein intake is often related to activities like weightlifting, but the component is equally important for all types of athletic activities. And that includes running as well. 

Protein works as a fundamental block for muscle development and recovery. Protein also increases the production of red blood cells, essential for carrying oxygen. The increased oxygen supply is essential to prevent injury and cramps. 

Other than blood cells, protein also helps with tissue repairs and muscle growth. Thus, runners have to consume more protein than an average person, and the intake will keep on increasing with an increase in the intensity of their training. 

How Can You Find the Best Protein Powder for Runners?

Protein intake is often related to activities like weightlifting, but the component is equally important for all types of athletic activities. And that includes running as well. 

Protein works as a fundamental block for muscle development and recovery. Protein also increases the production of red blood cells, essential for carrying oxygen. The increased oxygen supply is essential to prevent injury and cramps. 

Other than blood cells, protein also helps with tissue repairs and muscle growth. Thus, runners have to consume more protein than an average person, and the intake will keep on increasing with an increase in the intensity of their training. 

How Can You Find the Best Protein Powder for Runners?

When dealing with something that directly affects your body, you have to be very careful with the selection. There are multiple aspects you need to understand before making a final decision. These aspects include:

Transparent Labs protein

Type of Protein Powders

The market is full of different types of protein powder, but at the core, there are only four different categories of protein powder that you can buy. 

Whey Protein

Whey protein powder is the most commonly used protein powder due to its wholesome nutrient content. These powders are prepared from the byproduct of cheese. It has a rich content of essential amino acids that stimulate muscles and also increase protein synthesis in your body. Plus, it's easy to digest and can aid muscle recovery.

Plant-Based Protein

The plant-based protein powder is an umbrella term used for any protein powder developed from plant-based ingredients. The powder is a blend of protein extracted from several plants like peas and hemp. The protein powder is usually rich in Omega fatty acids, minerals, and antioxidants. The protein powder is well-balanced and can supplement your whole-food protein intake. Two of the common plant-based protein that you can get includes:

1. Soy Protein

As you can guess by the name, soy protein powder is sourced from soybeans. The powder has an abundance of amino acids and may work as a vegan alternative to whey protein.

2. Rice Protein

Rice-based protein powders are developed by separating carbohydrates from brown rice using enzymes. The pure plant-based protein powder has a creamy texture and is very easy to digest. It's also gluten-free and is also suitable for lactose-intolerant runners.  

Flavor

There are usually two types of protein powder in terms of taste-the flavored and the unflavored powder.

The flavored powder, as you may have guessed, comes with pre-added flavorings like chocolate, vanilla, and more. They are convenient, enjoyable, and fit perfectly into your life. 

The unflavored powder, on the other hand, is a little inconvenient. You have to either add flavoring yourself or drink it tasteless. Although, it does allow you to experiment with different blends and flavors. You can also use it for cooking. 

Mixability

While protein powders are usable for making dishes and snacks, they are most often consumed as a liquid. Some like to use them for shakes, while others simply dissolve them in water. Either way, this way of consumption makes it essential to ensure your protein powder has good mixability.

Tips From the Champ

If the product is not mixable, it will form lumps, and you may have to break them manually. It's tedious and time-consuming. So, don't think much about this part; just choose the product with better mixability. 

Olympic Weightlifting Champion

Budget

The amount you can spend on protein powders is a big concern, as you need to carefully balance cost and quality. You have to make sure the protein powder is not out of budget, but at the same time, don't compromise on quality. So check brand and customer reviews before your purchase.  

preparing protein for runners

Protein Consumption Tips for Runners

While protein supplements for runners benefit in building strength and muscle, their wrong consumption can have the opposite effect. So, it is essential that you manage protein powder quantity and intake time carefully.

How Much Protein Do You Need?

The quantity of protein you need depends on your workout type and your body weight. Usually, an average person needs to consume approximately 0.36g of protein per pound of body weight. 

However, a study shows that for a runner, it's best to consume something like 0.5g to 0.9g of protein per pound of their body weight. Although, the protein shakes for runners aren't your only source of protein. A major part of protein also comes from your food. So, calculate the quantity of your protein powder with that in mind.  

When's the Best Time To Consume Protein Powder?

Just like the quantity of protein powder, the time of protein consumption is also not set. It will change according to your fitness goals. For instance, if you are taking protein just to prevent muscle loss, it's best to divide your protein powder into parts and spread them evenly throughout the day.

For performance and recovery, it's best to consume protein before, during or after the workout. 

Similarly, for muscle building, you need to consume protein within 2 hours of your workout. It's also recommended to consume it immediately if you work out before breakfast. 

FAQs

Is whey protein good for runners?

Whey proteins have an abundance of Amino acids that help to build protein in your body. It's the best protein powder for runners, as drinking it can help with muscle recovery. It's also good for building muscle. 

Should I take protein powder before running?

The rules for protein consumption for runners are the same as any other workout. You need to identify the main aim of your run and drink protein accordingly. Like if you are building muscle, drink protein right after or within 2 hours of your run. In contrast, protein for long distance runners can also be consumed during the run.  

Can runners have protein shakes every day?

There is no known risk for protein powder for anyone, including runners. So, as long as you manage its quantity and consumption time, you can drink it every day without any problem. Although, it's a supplement, so you still need to maintain regular high-protein food intake. 

Conclusion

When searching for the best protein powder for runners it's essential to check the flavor, mixability, cost, protein powder type, and a lot of other factors to make a best choice. Not to mention, you have to ensure that the powder is reputed. 

But if that seems like a hassle, simply try any above mentioned products, preferably Grass-Fed Whey Protein Isolate. And don't forget to let us know your views on our picks. If there’s a powder you would recommend, do let us know in the comments.

References:

  • Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method // National Library of Medicine: https://pubmed.ncbi.nlm.nih.gov/27322029.html

Why Trust Us?

With over 20 years in Olympic Weightlifting, our team does its best to provide the audience with ultimate support and meet the needs and requirements of advanced athletes and professional lifters, as well as people who strive to open new opportunities and develop their physical capabilities with us.

All products we select are primarily approved and tested by the Olympic Weightlifting Champion Oleksii Torokhtiy. Under his guidance, we provide honest and reasonable assessments of the products we review by checking their characteristics, packaging, design, comfort and durability features, and general product rating. We select products from only high-quality and trusted sports brands, thus vouching for their quality.

The product testing process is described in more detail here
Oleksandr Maksymenko

Sports Nutritionist, MSc

Experience: 7 years

Specializing in: Weight management, Fitness / Sports nutrition

Oleksandr is a professional fitness nutritionist, certified by FPA (Fitness Professional Association). Oleksandr adheres to the principles of evidence-based dietetics and instills in his clients a healthy relationship with food - without strict prohibitions on favorite foods and regular disruptions. His main task – not only get a result for you, but also maintain it for many years, enjoying tasty and delicious food.


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2 comments

  • Torokhtiy Team

    Hi @Ruslan!

    Endurance athletes can benefit from protein powder as a convenient supplement to support their training and recovery. Protein is crucial for muscle repair and growth, which aids in enhancing performance and preventing injury. However, it’s important to note that whole food sources should be prioritized as the primary protein intake. Protein powder can be a practical option when it’s difficult to meet protein requirements through meals alone. Consulting a sports nutritionist can help determine individual needs.

  • Ruslan

    Do endurance athletes need protein powder?

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