Best Protein Sources for Runners
Protein supports muscle repair, recovery and adaptation to training. These are the best protein sources for runners at every level.
Chicken Breast
Lean, high-protein option that supports muscle repair after hard sessions.
Per serving (1 breast (150 g))
248
kcal
46.5 g
protein
0 g
carbs
5.4 g
fat
Per 100 g: 165 kcal | 31 gprotein | 0 g carbs | 3.6 g fat
Benefits for runners
- ✓Very high protein per calorie
- ✓Low fat, easy to digest
- ✓Rich in B6 for energy metabolism
Key nutrients
Potassium 256 mg, Vitamin B6 0.6 mg, Zinc 1 mg
Salmon
Omega-3 rich fish that reduces inflammation and supports heart and joint health.
Per serving (1 fillet (125 g))
260
kcal
25.5 g
protein
0 g
carbs
16.8 g
fat
Per 100 g: 208 kcal | 20.4 gprotein | 0 g carbs | 13.4 g fat
Benefits for runners
- ✓High omega-3 for inflammation
- ✓Excellent vitamin D source
- ✓Complete protein with B12
Key nutrients
Potassium 363 mg, Magnesium 27 mg, Vitamin B6 0.6 mg, Vitamin B12 3.2 mcg, Vitamin D 11 mcg, Omega-3 2.3 g
Eggs
Complete protein with all essential amino acids, plus vitamin D and B12.
Per serving (1 large egg (50 g))
78
kcal
6.5 g
protein
0.6 g
carbs
5.5 g
fat
Per 100 g: 155 kcal | 13 gprotein | 1.1 g carbs | 11 g fat
Benefits for runners
- ✓Complete amino acid profile
- ✓Vitamin D for bone health
- ✓Affordable and versatile
Key nutrients
Iron 1.8 mg, Calcium 56 mg, Vitamin B6 0.2 mg, Vitamin B12 1.1 mcg, Vitamin D 2 mcg, Zinc 1.3 mg
Greek Yoghurt
High-protein dairy option with probiotics and calcium for recovery.
Per serving (1 pot (150 g))
89
kcal
15 g
protein
5.4 g
carbs
1 g
fat
Per 100 g: 59 kcal | 10 gprotein | 3.6 g carbs | 0.7 g fat
Benefits for runners
- ✓High protein for recovery
- ✓Probiotics for gut health
- ✓Excellent calcium source
Key nutrients
Calcium 110 mg, Potassium 141 mg, Vitamin B12 0.8 mcg
Tofu
Plant-based protein with exceptional calcium and iron content.
Per serving (1/2 block (125 g))
95
kcal
10 g
protein
2.4 g
carbs
6 g
fat
Per 100 g: 76 kcal | 8 gprotein | 1.9 g carbs | 4.8 g fat
Benefits for runners
- ✓High calcium for bone health
- ✓Good plant-based iron source
- ✓Low calorie protein option
Key nutrients
Iron 5.4 mg, Calcium 350 mg, Potassium 121 mg, Magnesium 30 mg
Lean Beef
Dense source of iron, zinc and B12 - key nutrients for endurance runners.
Per serving (1 portion (125 g))
313
kcal
32.5 g
protein
0 g
carbs
18.8 g
fat
Per 100 g: 250 kcal | 26 gprotein | 0 g carbs | 15 g fat
Benefits for runners
- ✓Excellent haem iron source
- ✓High zinc for immune function
- ✓Rich in B12 for energy
Key nutrients
Iron 2.6 mg, Potassium 318 mg, Vitamin B6 0.4 mg, Vitamin B12 2.5 mcg, Zinc 4.8 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 protein for runners
How much protein do runners need daily?
Most runners need 1.2-1.7 g of protein per kg of body weight daily. A 70 kg runner should aim for 84-119 g of protein spread across meals and snacks.
Is chicken or salmon better for runners?
Both are excellent. Chicken breast is leaner with more protein per calorie. Salmon provides omega-3 fatty acids and vitamin D, which reduce inflammation and support bone health.
Are eggs a good recovery food?
Eggs are one of the most complete recovery foods. They provide all essential amino acids, vitamin D, B12 and iron in a convenient, affordable package.