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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.

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:

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

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.

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

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

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

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:

Instructions:

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

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!