How much protein does a runner need?
Around 1.4–1.8g per kilogram of bodyweight per day, increasing towards the top of that range during high-mileage blocks.
Protein For Athletes
Athletes need more protein than sedentary adults, but usually less than the supplement industry suggests. The bigger differences are in timing, recovery and total energy intake.
Targets by sport type
- Endurance (running, cycling, swimming): 1.4–1.8 g/kg per day.
- Team sports (football, basketball, rugby): 1.6–2.0 g/kg per day.
- Strength and power: 1.6–2.2 g/kg per day.
- During a heavy training block or in a calorie deficit: the upper end of each range.
Why endurance athletes need protein too
Long sessions increase the oxidation of amino acids and cause real muscle damage, particularly in running. Protein supports repair between sessions, which is what allows training frequency to stay high.
Carbohydrate remains the performance fuel. Protein does not replace it — an under-fuelled athlete will break down muscle regardless of how much protein they eat.
Recovery nutrition that is worth the effort
After a hard session, a meal containing 25–40g of protein plus carbohydrate within a couple of hours supports both repair and glycogen replacement. On days with two sessions, that window matters more because the next session is close.
Milk-based options work well here: they provide protein, carbohydrate, fluid and sodium at once.
Recovery-friendly sources
| Food | Protein | Calories |
|---|---|---|
| 🥤 Whey protein isolate | 90g | 400 |
| 🐟 Tuna (canned in water) | 29g | 131 |
| 🥚 Whole egg | 13g | 155 |
| 🧀 Cottage cheese (low-fat) | 12g | 72 |
| 🥣 Greek yogurt (plain, 0%) | 10g | 59 |
| 🥛 Whole milk | 3.4g | 61 |
| 🥛 Soy milk (unsweetened) | 3.3g | 33 |
Per 100g.
Add up your whole meal
Type what you ate in plain words and Protein Hunter returns the protein and calories for the full plate.
Try the Protein CalculatorCommon questions
Should athletes take protein before or after training?
Either works. Total daily intake matters most; having protein within a few hours on both sides of a session is sufficient.
Is chocolate milk a good recovery drink?
It works because it combines protein, carbohydrate and fluid. Any similar combination of food and drink does the same job.
Keep reading
Protein for muscle buildingStrength-focused targets.Daily protein needsYour baseline number.Protein CalendarTrack intake across a training week.What is Protein Hunter?
Protein Hunter is a protein and nutrition app with a database of 232 foods — from a leaf of kale to a wagyu steak — plus AI tools that answer protein questions, count a whole meal, build recipes to a macro target, and track what you actually eat.
- Search any food
- Count a full meal
- Recipes to your macros
- Scan a plate or label
Why it's different: the numbers are calculated from a fixed ingredient database rather than guessed, and when a target is not physically achievable the app says so instead of inventing a figure.
Start Hunting