Protein Intake Calculator for Runners
Find your daily protein target based on your body weight, training volume, and goals. Based on ISSN and ACSM guidelines for endurance athletes.
Fuel your recovery
Hitting your daily protein target is easier with quality nutrition products designed for endurance athletes.
SiS Energy Gels
Fast-absorbing energy for during and after training. Help maintain energy levels through longer sessions.
View on AmazonPrecision Hydration
Electrolyte tablets for proper hydration. Pair with protein-rich meals for optimal recovery.
View on AmazonFoam Roller
Post-run recovery tool. Combined with good nutrition, foam rolling accelerates muscle repair.
View on AmazonHow the Protein Intake Calculator for Runners works
Protein requirements are calculated per kilogram of body weight using ISSN and ACSM guidelines for endurance athletes. Training volume and goal (maintain, lose fat, build muscle) adjust the target. Protein is spread optimally across 4 meals to maximise muscle protein synthesis.
Frequently asked questions
How much protein do runners need?
Endurance runners need more protein than sedentary individuals. Research supports 1.4–2.0 g per kg of body weight for most runners. At high training volumes (60+ km/week) or when in a calorie deficit, the upper end is recommended.
Does protein help running performance?
Protein does not directly improve aerobic performance, but it is essential for muscle repair and recovery after training. Chronic under-consumption leads to muscle loss, impaired recovery, and higher injury risk.
When should I eat protein after a run?
Consuming 20–40g of protein within 30–60 minutes of a hard session accelerates muscle protein synthesis. A hard run breaks down muscle tissue - protein provides the building blocks for repair.