How Much Protein Do Runners Need a Day?
- megan clements
- Aug 14
- 2 min read
If you're training hard but your physique still isn't changing, protein is where to look first. It does two jobs nothing else does: it repairs the muscle you break down every time you train, and it protects muscle when you're in a calorie deficit. Without enough of it, the scale can move while you don't look or feel any different.
How do I know if I'm getting enough protein?
Stop trying to track every calorie, and just track your protein for a few days instead. Once you see where you're actually landing, it becomes far easier to work out where to add it in, no obsessing over macros, no overhauling your whole diet. Get protein right first, and everything else tends to get easier after that.
What foods are highest in protein?
Eggs and dairy: egg (6g), Greek yoghurt 200g (20g), cottage cheese 200g (25g), milk 250ml (8g), cheddar 30g (7g)
Meat and fish: chicken breast 150g (45g), turkey mince 150g (35g), salmon 150g (30g), tinned tuna (25g), prawns 150g (30g)
Plant-based: tofu 150g (15g), tempeh 150g (27g), edamame 150g (20g), lentils 200g (15g), chickpeas 200g (15g)
Extras and top ups: protein powder, one scoop (24g), protein bar (15 to 20g), a protein yoghurt drink (20g)
Do everyday carbs like bread and rice count towards protein?
A little. Wholemeal bread, porridge oats, pasta, rice, and a jacket potato aren't protein sources as such, but they're on your plate every day and they add up faster than people think.
Should I use whole food or protein powder?
Whole foods first, top ups second. Always try to hit your target from whole foods before reaching for a shake or bar. Whole foods bring more than just protein, they're packed with vitamins, minerals, fibre, and healthy fats that support digestion, hormone health, and recovery. Powders and bars are convenient but processed, use them when you're short or on the go, not as the main way you hit your number.
What does a full day of protein actually look like?
Porridge with milk and a spoon of peanut butter (14g), chicken and rice at lunch (51g), Greek yoghurt in the afternoon (20g), salmon with potatoes in the evening (36g). That's 121g without a single shake.
Where do most people lose the most protein in a day?
Breakfast. It's where most people fall 20g short. Adding eggs, Greek yoghurt, or a scoop of protein into your porridge is usually the single quickest fix. After that, it's snacks, swapping a biscuit for cottage cheese on toast, a Babybel, or a handful of edamame closes the rest without you having to think about it.
Pick four or five things you eat most days and jot down what they add up to. You'll quickly see whether you're closer to 60g or 100g, and where the easiest gap to close actually is.
Want a nutrition plan built around your training, not just your goals?
The right protein target for you depends on your bodyweight, training load, and what you're actually trying to achieve. That's exactly what 1:1 coaching is for.
