Best Dairy and Alternatives for Runners
Dairy and plant-based alternatives provide calcium for bone health, protein for recovery and convenient post-run nutrition options.
Milk
Classic recovery drink providing protein, calcium and carbohydrates in one.
Per serving (1 glass (250 ml))
105
kcal
8.5 g
protein
12.5 g
carbs
2.5 g
fat
Per 100 g: 42 kcal | 3.4 gprotein | 5 g carbs | 1 g fat
Benefits for runners
- ✓Natural protein and carb mix
- ✓Excellent calcium source
- ✓Good rehydration fluid
Key nutrients
Calcium 125 mg, Potassium 150 mg, Vitamin B12 0.5 mcg, Vitamin D 1 mcg
Almond Milk
Low-calorie dairy alternative, usually fortified with calcium and vitamin D.
Per serving (1 glass (250 ml))
38
kcal
1.5 g
protein
0.8 g
carbs
2.8 g
fat
Per 100 g: 15 kcal | 0.6 gprotein | 0.3 g carbs | 1.1 g fat
Benefits for runners
- ✓Very low calorie
- ✓Usually calcium fortified
- ✓Suitable for dairy-free diets
Key nutrients
Calcium 120 mg
Cottage Cheese
High-protein, slow-digesting dairy option ideal for recovery and overnight repair.
Per serving (1/2 cup (100 g))
98
kcal
11.1 g
protein
3.4 g
carbs
4.3 g
fat
Per 100 g: 98 kcal | 11.1 gprotein | 3.4 g carbs | 4.3 g fat
Benefits for runners
- ✓Casein protein for slow release
- ✓High protein per serving
- ✓Good before bed for recovery
Key nutrients
Calcium 83 mg, Potassium 104 mg, Sodium 364 mg
Soy Yoghurt
Plant-based yoghurt alternative with good protein and calcium when fortified.
Per serving (1 pot (150 g))
81
kcal
6 g
protein
6.8 g
carbs
3 g
fat
Per 100 g: 54 kcal | 4 gprotein | 4.5 g carbs | 2 g fat
Benefits for runners
- ✓Good plant protein source
- ✓Usually calcium fortified
- ✓Suitable for vegans
Key nutrients
Calcium 120 mg, Potassium 140 mg
Cheese
Calorie-dense calcium source best used in moderation for recovery meals.
Per serving (1 slice (30 g))
121
kcal
7.5 g
protein
0.4 g
carbs
9.9 g
fat
Per 100 g: 402 kcal | 25 gprotein | 1.3 g carbs | 33.1 g fat
Benefits for runners
- ✓Very high calcium content
- ✓Dense protein source
- ✓Good zinc and B12
Key nutrients
Calcium 721 mg, Vitamin B12 1.1 mcg, Zinc 3.1 mg, Sodium 621 mg
Oat Milk
Naturally sweet milk alternative with more carbohydrates than other plant milks.
Per serving (1 glass (250 ml))
108
kcal
2.5 g
protein
16.8 g
carbs
3.8 g
fat
Per 100 g: 43 kcal | 1 gprotein | 6.7 g carbs | 1.5 g fat
Benefits for runners
- ✓Higher carbs than other plant milks
- ✓Usually fortified with calcium
- ✓Creamy texture, good in porridge
Key nutrients
Calcium 120 mg
Nutrition products for runners
Quality nutrition makes a measurable difference to your training and recovery. These are our top picks.
SiS Go Energy Gels
Fast-absorbing energy gels for pre-run and mid-run fuelling. One of the most popular choices among UK runners.
View on AmazonMaurten Gel 100
Premium hydrogel technology used by elite marathon runners. Easier on the stomach than traditional gels.
View on AmazonPrecision Hydration
Electrolyte drink mix tailored to different sweat rates. Helps maintain performance in longer sessions.
View on AmazonFrequently asked questions about dairy for runners
Is chocolate milk good after running?
Chocolate milk is an excellent post-run recovery drink. It provides the ideal 3:1 or 4:1 ratio of carbohydrates to protein, plus calcium and fluids for rehydration.
Which milk alternative is best for runners?
Soy milk is closest to dairy milk nutritionally, with good protein content. Oat milk provides more carbohydrates for energy. Choose fortified versions for calcium and vitamin D.
Do runners need more calcium?
Runners benefit from adequate calcium intake (1000 mg daily for most adults) to maintain bone density. Impact forces during running increase the need for strong bones.