Blog article
Upping protein while you train? Don’t forget the carbs and fibre, here’s why
If you’re looking for less trends, more trusted advice when it comes to protein and training, keep reading.
Protein and running, let’s break it down (one egg at a time)
While the protein content flooding your social media feeds may be pushing hype, promises (and a lot of powder) the main message is that your body loves and needs protein. And this is true. So, let’s look at what protein is doing for your body, whether you’re a casual runner or classified athlete.
Protein pros:
1. Repairs muscle damage from running
Running causes small amounts of muscle damage with every session, especially during long runs, when tackling hills or improving speed. Protein provides the amino acids needed to repair and rebuild muscle tissue, supporting recovery between sessions and reducing cumulative fatigue over a training block.
Sports Dietitians Australia emphasises that endurance athletes need adequate protein to maintain muscle and recover well enough to keep training consistently. So, it’s less about bulking up and more about feeling good.
2. Supports training adaptation (getting fitter from training)
Consuming protein isn’t just amazing for recovery though; it assists the body in adapting to endurance training. Research shows protein contributes to mitochondrial development, enzyme production and structural adaptations that improve aerobic capacity over time1. What does this mean? Protein helps your body adapt to training so running starts to feel easier and more efficient over time.
3. Supports immune function and injury prevention
Research has shown that runners with inadequate protein intake are more prone to frequent illness, slow healing, and overuse injuries2. This means protein is also required for immune cells, connective tissue repair (tendons, ligaments) and bone health, which is key for staying healthy through long training cycles and making sure you’re at that City of Perth Start Line!
Some evidence based protein targets for runners
Runners can look to the following table for protein guidance and aim to enjoy a protein rich snack or meal within a couple of hours of exercise. The good news? You don’t need to down a protein shake the second your heart rate slows. Muscle remains responsive to protein for hours after training, making the post exercise ‘window’ far more flexible than once thought.5
Sports Dietitians Australia, AIS and endurance research converge on the following ranges:
| Protein target | Runner type |
| Recreational runners (light–moderate training) | 1.2–1.4 g/kg/day |
| Regular runners (most half marathon / marathon plans) | 1.4–1.6 g/kg/day |
| High volume or intense training blocks | 1.6–1.8 g/kg/day |
| Very heavy training, low energy availability or carb restricted phases | Up to ~2.0 g/kg/day (short term) |
Don’t forget the fibre, and the carbs
If we’re going to talk about protein for runners, we must talk about carbs and fibre because without them your energy levels are going to take a dive and your gut health is going to be compromised. When extra protein becomes a nutritional goal, it’s easy to focus on more more more protein and lose core carbs and fibre in the process.
Runners, remember: Protein helps you recover, but carbs help you run.
Carbohydrates are the primary fuel for moderate to high intensity running and inadequate carbohydrate intake leads to:3
- Low muscle glycogen
- Early fatigue
- Reduced training intensity
- Poor recovery and adaptation
Then comes the gut, and regardless of runner’s status we all need to glorify our gut health and give it the fibre it needs, especially with Australia having some of the highest bowel cancer rates globally.
When we talk about fibre rich foods, we mean things like oats, legumes, fruit (especially with the skin on – pears for the win), vegetables, nuts and seeds. These play a key role in gut health, immunity and long term performance for runners so making them an essential partner to protein and carbohydrates in your diet should be considered essential.
Low fibre intake (which can be seen in high protein or restrictive diets) is linked to:
- Reduced microbiome diversity
- Increased gut symptoms
- Potential immune disruption
Fibre also impacts blood sugar stability, cholesterol, hormone regulation and appetite regulation so when it comes to fibre intake, it may not be trendy or easily consumed in a perfectly packaged bar, but it’s health 101. You don’t need to remove protein; you just need to add fibre. Think small additions across your day, just as you do with protein.
Protein tip for training: Endurance research shows runners do best when protein is evenly distributed across the day, rather than saved for one big meal5:
- Aim for ~20–30 g protein per meal
- Include protein at post run meals/snacks to support repair
A simple smoothie, minus the protein powder
This shake is rich in protein even without protein powder, and comes recommended by Sports Dietitian Jane Tickner Mitchell of Mandarine.
- 200ml skim milk 30g (4 Tbs)
- Skim milk powder (1 scoop)
- 2 Tbs low fat yoghurt
- 1 banana (or fruit of choice)
- 1 Tsp honey and / or cinnamon sugar
Whizz together and enjoy.
What about chocolate milk? You may have seen some hype around chocolate milk for runners and repair, and yes, we can report that for runners, choccy milk offers a practical way to tick multiple recovery boxes at once: protein for muscle repair, carbohydrates for refuelling, and fluids and electrolytes for rehydration.6
Key takeaway: Protein is essential for muscle repair, but without adequate carbohydrates to fuel training and fibre to support gut health, runners risk low energy availability, poor recovery and compromised immune function.
How HBF can help with your nutritional goals
Got Extras? You may have cover for visits to dietitians and specialised sports dietitians who can support you in setting clear, tailored goals and ultimately feel your best. Which is what we’re all running towards.
Sources:
1 Effects of Aerobic Exercise on the Regulation of Mitochondrial Biogenesis
2 Nutrition for optimising immune function and recovery from injury in sports
4 The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease
6 Chocolate Milk and Endurance Exercise Recovery: Protein Balance, Glycogen, and Performance
This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.