First off, let’s talk numbers. If you’re an endurance athlete, you need about 1.2 – 1.4 grams of protein per kilogram of weight. And if you’re hitting the weights like a runner should (even though we all skip leg day, whoopsie!), that number should increase to about 1.8 grams. But hey, who’s counting?

Is One Protein Better for Runners?

Now, let’s get to the meat of it (see what I did there?). As long as you’re getting enough protein, there’s little difference in where it comes from. But that doesn’t mean all protein is created equal. For example, if you’re looking to speed up your race time, we suggest filling up on carbs and avoiding fibrous sources like beans, almonds, pumpkin seeds, apples, broccoli, Brussels sprouts, and cabbage. We don’t need that kind of extra baggage holding us back!

And if you’ve got a sensitive stomach like yours truly (I once ate too much ice cream before a race and let’s just say it wasn’t pretty), stick to simple foods like Whey isolate protein powder and white chicken breast. Plus, if you’re getting up there in age, keep an eye on the carbs, runners. We don’t want to be collapsing on the finish line because we didn’t regulate our blood sugar!

Vegan Runners

Now, for all my vegan runners out there, don’t worry – we haven’t forgotten about you. Plant-based protein powders are a great way to supplement your protein intake. Look for powders that have at least 20 grams per scoop, a balanced amino acid profile, are processed without heat and chemicals, and are easy to digest. Some good options are Iron Vegan and KOS Organic Plant Protein. And if you’re feeling adventurous, throw in some hemp or sprouted protein for an extra kick!

So what should we avoid?

Well, processed meats like hot dogs and bacon should be consumed in moderation, and some people fear red meat, but it can be a fantastic source of protein for some runners, especially if they’re iron-deficient. Just make sure you’re not overdoing it on the processed stuff, remember to think of food as the fuel you put in your tank.

How do you know if you’re not getting enough protein?

Well, if you’re not recovering as quickly as you should, feeling tired and sluggish, or not seeing improvement in your runs, it might be time to up your protein game. Trust me, you don’t want to be dragging your feet on the pavement like a zombie – that’s not a good look.

So there you have it – the scoop on protein for runners, courtesy of yours truly. Now go out there and fuel up, like the ambitious pavement pounders you are. And don’t forget to stretch live in each moment and visualize your success.