Why Protein Matters (Especially If You Run a Lot)

If you’re running consistently, especially higher mileage, here’s something most runners get wrong:

You’re probably under-eating protein.

Running breaks your body down. That’s not dramatic — it’s just biology.

Every stride creates micro-tears in muscle tissue. Every long run stresses connective tissue. Every hard workout taxes your nervous system.

Protein is what rebuilds you. Not carbs. Not electrolytes. Not another gel. Protein is what repairs muscle. It supports tendon strength. It helps you hold onto lean muscle when mileage climbs. It stabilizes blood sugar. It even supports mood and recovery from stress.

If you feel:

Constantly sore

Slow to recover

Losing strength

Always hungry

Or “flat” in workouts

There’s a good chance protein intake is part of it.

A simple target for most runners:Aim for about 0.7–1 gram per pound of bodyweight daily.

Spread it out. Don’t try to cram 80 grams at dinner.

For me I think about like this (150g Protein):

Breakfast - 30-40g

Post-run - 25g