We all know someone who walks around with a shaker in hand, preaching the wonders of protein, without really knowing what it is or what it does. Since the boom in weight rooms, protein (in any form) has become a full-on phenomenon and now sits right at the heart of sports nutrition conversations.
Often linked to big, pumped-up muscles, these nutrients are far more important than most people think and they are essential for keeping the body functioning properly.
But far from the bodybuilder stereotype, what about runners and even more so trail runners who stack up long, repeated efforts? Why do proteins get less hype than carbohydrates, the superstars of endurance fueling? Recovery, muscle fatigue, injury prevention, performance, protein plays a key role in trail running and road running, much more than you might imagine.
So grab a pen and take notes, it might be time to rethink your grocery list…
Contents
Why protein matters for runners
What protein does in the body
No stress, you do not need to be a biology nerd to get protein. It is simple. When we eat, we give our body nutrients, each with a specific job. Protein is made up of small units called amino acids. Your body uses them like building blocks to repair and strengthen muscle.
Protein helps form muscle fibers, making them stronger and supporting their development, while also contributing to stronger bones. Tendons, joints and connective tissues also benefit, because they get reinforced too.
Proteins are built from amino acids, including the famous BCAAs (Branched-Chain Amino Acids), which your body cannot make on its own. That means you have to get BCAAs from food.
Protein and running, what is the link?
After this quick overview, you get it, protein is essential, and even more so when you train. During physical effort, especially running and trail running, repeated impact creates tiny muscle micro-tears. With every stride, the fibers you are using can get damaged. That is exactly where recovery becomes crucial.
Recovery is largely about rebuilding muscle tissue that took a hit during the session. To repair it, your body needs raw materials, and protein is one of the main ones. So yes, the connection is clear, protein is central to muscle recovery.
It helps optimize the process so your muscles can regain strength and snap after that marathon-pace workout that left you wrecked. Protein helps counter muscle catabolism, limiting breakdown and supporting faster, more efficient recovery.
And because recovery is also adaptation, protein helps you become more efficient from a muscular point of view. Think lean calves that actually work, and rock-solid quads for flying past people on climbs, especially if you add strength training, like what you can do with RunMotion Coach.
Beyond muscle repair, protein is also very filling. It digests more slowly, which helps you stay satisfied longer.
How much protein do you need?
Protein is vital for your metabolism, but you still need to use it smartly and strategically. That is why it helps to estimate your daily protein needs. Science-based guidelines typically recommend around 1.2 g/kg/day to 1.6 g/kg/day. Take those numbers as a range, because it depends on your profile (sex, age, fitness level, etc.) and also on your training load.
In sports that demand more strength (running sprints, bodybuilding, etc.), protein intake usually needs to be higher than in endurance sports like trail running or ultramarathons. But do not get it twisted, protein still matters a lot for endurance athletes too.
When and how should you take protein?
Before, during, or after training?
This is one of those hot debates where everyone shows up with their “science.” So the RunMotion Coach team is jumping in too.
Protein before training
Eating protein before a run will not give you a special muscle advantage, or at least not more than it would on any normal day. Protein can still help limit muscle catabolism and provide the BCAAs you need.
That said, it can be useful before long-duration efforts. As we said earlier, protein helps with satiety. Why? Because it helps stabilize blood sugar. Pairing protein with carbs before a long run can help you feel steady, energized and less likely to get that unbearable hunger that pushes you to overeat before the race.
Protein during exercise, useful or unnecessary?
Runners still argue about this one, should you take protein during the effort? In endurance, carbohydrates remain the primary fuel. Their role in maintaining intensity and delaying fatigue is well proven, without completely ruling out the potential value of other nutrients.
For “shorter” events, from 10K to marathon, protein during the race brings little benefit. It digests slowly, provides limited immediate energy and usually complicates your fueling plan for no real gain. Several studies show that adding protein to an already optimal carbohydrate intake does not improve performance for efforts under 3 to 4 hours (Romijn et al., 1993 ; Burke et al., 2011), while increasing the risk of GI issues.
On the other hand, for long efforts beyond 4 to 5 hours, muscle damage accumulates and the body can stay in a catabolic state for a long time. In that context, some studies suggest that combining carbs + protein during exercise may reduce markers of muscle damage and support better post-exercise recovery (Saunders et al., 2004 ; Betts & Williams, 2010), even if the goal is not an immediate performance boost.
This approach really makes sense for ultra-trail nutrition, where the duration is extreme and the mechanical load is high. Adding small amounts of protein during the effort can help overall comfort and muscle resilience, as long as you have tested your gut tolerance in training.
Protein after training for better recovery
Now you see it, the biggest payoff is after the workout. Recovery is one of the foundations of progress and performance. It depends on three essentials, nutrition, hydration and sleep.
That is when protein becomes your best ally. It helps rebuild muscle fibers damaged by impact and effort, and supports the repair process. When you time it well after training or racing, protein helps you get back to an optimal muscular state faster, just as we explained earlier.
Ideally, get protein in as soon as possible after the session (about 30 minutes to 1 hour post-workout) to take advantage of the so-called metabolic window, when the body absorbs nutrients most effectively after exercise. Protein drinks with BCAAs are often recommended because amino acids are quickly absorbed, without the longer digestion time you would have with foods like meat.
How should you get your protein?
Protein-rich foods like chicken, eggs, fish or legumes can theoretically cover an athlete’s needs. But in real life, trying to optimize every single gram can quickly kill the joy of eating, without delivering any meaningful extra recovery benefits.
That is why many runners turn to sports nutrition, dietary supplements and protein supplements, which have become widely popular.
Powders and ready-to-drink options are everywhere now, and the market can feel confusing. The goal is not to eat more protein. It is to use it at the right time, in a form that matches your training and your digestive tolerance, while staying cautious of products that are mostly marketing.
Animal vs plant protein, how do you choose?
Animal proteins (eggs, dairy, meat, fish) have long been considered the gold standard, mainly because they contain all essential amino acids in optimal proportions, and they are usually well absorbed. That makes them a strong option for muscle recovery, especially after hard or long endurance sessions.
Plant proteins (pea, rice, soy, lentils, chickpeas), once dismissed as incomplete, can also meet your needs when combined wisely. They can offer real advantages for endurance athletes, including better digestive tolerance for some runners and a lower environmental footprint.
So the best choice depends mainly on your training context, your individual tolerance and your personal preferences, not on an absolute nutritional winner.
Cow’s milk powders or plant-based alternatives, what should you pick?
Most protein supplements come from cow’s milk (whey, casein), with plant-based proteins as the main alternative.
Whey, fast-absorbing and rich in leucine, is especially effective right after exercise for recovery. Casein, slower to digest, is generally less relevant for running.
Plant-based proteins are a solid option, especially for athletes who are lactose intolerant or have a sensitive stomach.
Whatever type you choose, the quality of the raw ingredients, and especially milk quality for animal-based proteins, remains a deciding factor.
Proud of its Alpine roots, the RunMotion team points to Protéalpes, a French brand offering protein solutions tailored to the demands of running, trail running and endurance sports, aligned with the specific needs of recovery and long efforts. Check out the Protéalpes range to support the most effective recovery possible.
Now you know why protein matters before, during and after exercise. All that is left is to put these tips into practice.